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#1 Month Mass Routine
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The #1 Month Mass Routine routine by Drew_Kalv is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Back and Abs
Est. 87 min
8 exercises
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Leg Raise
5 Sets x 25 Reps
Tue
Shoulders, Biceps, Triceps and Abs
Est. 126 min
12 exercises
Barbell Clean and Jerk
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Sit-Up
5 Sets x 25 Reps
Wed
Leg day
Est. 54 min
7 exercises
Barbell Squat
4 Sets x 12,8,8,8 Reps
Barbell Romanian Deadlift
4 Sets x 12,8,8,8 Reps
Dumbbell Lunge
4 Sets x 12,8,8,8 Reps
Machine Leg Extension
4 Sets x 12,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,8,8,8 Reps
Bodyweight Calf Raise
4 Sets x 12,8,8,8 Reps
Calf Press On Leg Press
4 Sets x 12,8,8,8 Reps
Thu
Chest, Back and Abs
Est. 89 min
8 exercises
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Chin-Up with Knee Raise
5 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Leg Raise
5 Sets x 25 Reps
Fri
Shoulders, Biceps, Triceps and Abs
Est. 112 min
11 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Rear Press
4 Sets x 12,10,8,6 Reps
Barbell High Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Sun
Leg day
Est. 67 min
8 exercises
Barbell Front Squat
4 Sets x 12,8,8,8 Reps
Barbell Deadlift
4 Sets x 12,8,8,8 Reps
Barbell Good Morning
5 Sets x 8,12,12,12,12 Reps
Dumbbell Lunge
5 Sets x 8,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 8,12,12,12,12 Reps
Machine Seated Leg Curl
5 Sets x 8,12,12,12,12 Reps
Machine Calf Press
5 Sets x 8,12,12,12,12 Reps
Bodyweight Calf Raise
5 Sets x 8,12,12,12,12 Reps
