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Ross & Sajad Bulking
Bulking
Advanced
Machine strength
Plan Details
The Ross & Sajad Bulking routine by sajadeslami is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Weeks 1 – 8 • Alternating Strength and Hypertrophy programs to focus on building Size and Strength • During this phase you will build up the most Strength in your major muscle groups (Back, Chest, Legs & Shoulders) using my Push Pull Legs 7-5-3-7-5-3 formula. Weeks 9 – 16 • Alternating GVT (German Volume Training) and Hypertrophy programs aims to maintain the strength built in the earlier part of the plan while further building size • During this second phase of your plan you will be focusing on building Size in your major muscle groups through my GVT routines. *** Throughout the plan, emphasis is on keeping body fat as low as possible ***
Routine detail
Day 1
Pull - A
6 exercises
Barbell Bench Press
6 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Day 2
Pull - A
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Day 3
LEGS & CALFS-A
7 exercises
Barbell Squat
6 Sets x 7 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Day 4
PUSH-B
6 exercises
Barbell Military Press
6 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Cable Cross-Over
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 5
PULL- B
7 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Weighted Pull-Up
6 Sets x 7 Reps
Dumbbell Incline Bench Row
5 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Day 6
LEGS & CALFS-B
9 exercises
Machine Leg Extension
2 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
6 Sets x 7 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Day 7
HPR - CHEST
8 exercises
Roll Down
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Day 8
HPR - Back
7 exercises
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
