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Millenium Gym Schedule
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Millenium Gym Schedule routine by francescomonterosso is a 19 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Any
Day 2 M 1
Est. 0 min
9 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Any
Day 1 M 2
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Lateral Raise
6 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Any
Day 2 M 2
Est. 0 min
9 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Any
Day 4 M 2
Est. 0 min
9 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
Day 1 M ?
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Any
Day 1 M 1
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
6 Sets x 10 Reps
Any
Day 3 M 3
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Any
Day 2 M ?
Est. 0 min
10 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Any
Day 3 M 1
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Any
Day 4 M 1
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
Day 5 M 1 Optional
Est. 0 min
10 exercises
Machine Inner Chest Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Any
Day 5 M 2 Optional
Est. 0 min
10 exercises
Machine Inner Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Any
Day 1 M 3
Est. 0 min
9 exercises
Cable Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 8 Reps
Any
Day 5 Home
Est. 0 min
7 exercises
Push-Up
3 Sets x 30 Reps
Tricep Push-Up
3 Sets x 30 Reps
Single-Leg Bench Dip
3 Sets x 30 Reps
Handstand Push-Up
3 Sets x 30 Reps
Superman
4 Sets
Plank
2 Sets
Overhead Stretch
1 Set x 10 Reps
Any
Day 2 M 3
Est. 0 min
9 exercises
Smith Machine Squat
5 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Pull-Up
3 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Any
Day 4 M 3
Est. 0 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 15 Reps
Any
Day 3 M 2
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Any
Day 3 M ?
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Any
Day 4 M ?
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
