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Muscle Gain
Bulking
Intermediate
Dumbbell
Plan Details
The Muscle Gain routine by raemlpz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Shoulders
Est. 46 min
9 exercises
Push-Up
4 Sets x 25 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Fly
4 Sets x 10,8,6,4 Reps
Dumbbell Decline Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Military Press
4 Sets x 10,8,6,4 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,6,4 Reps
Day 2
Biceps, Triceps
Est. 35 min
8 exercises
Dip
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10,8,6,4 Reps
Cable Shoulder Extension
4 Sets x 10,8,6,4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10,8,6,4 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,6,4 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10,8,6,4 Reps
Day 3
Back, Forearms
Est. 56 min
9 exercises
Push-Up
4 Sets x 25 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 10,8,6,4 Reps
Dumbbell Reverse Fly
4 Sets x 10,8,6,4 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Day 4
Legs
Est. 42 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 5
Cardio
Est. 27 min
1 exercise
Treadmill Running
1 Set
