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High intensity workout for lean bulk
Bulking
Intermediate
Machine strength
Plan Details
The High intensity workout for lean bulk routine by Singhfitness is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the high intensity workout for the people who wants to get lean bulk and on the same hand want to increase there strength and power.
Routine detail
Mon
Legs
Est. 240 min
28 exercises
Barbell Deep Squat
9 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Barbell Front Squat
6 Sets x 12 Reps
Machine Single-Leg Press
5 Sets x 12 Reps
Inclined dumbell hamstring
4 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Bodyweight Side Lunge
6 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Machine Calf Press
6 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 12 Reps
Bodyweight Calf Raise
6 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
6 Sets x 12 Reps
Hack Squat
6 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
6 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 12 Reps
Bodyweight Lunge
6 Sets x 12 Reps
Tue
Chest
Est. 0 min
0 exercises
This day is empty
Wed
Biceps and triceps
Est. 240 min
40 exercises
Dumbbell Seated Bicep Curl
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 12 Reps
Dumbbell Hammer Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
EZ Bar Curl
6 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Barbell Spider Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 12 Reps
Barbell Tricep Extension
6 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Push-Up
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 12 Reps
Barbell Seated Tricep Extension
6 Sets x 12 Reps
Cable High Pulley Tricep Extension
6 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
6 Sets x 12 Reps
Cable Bicep Curl (Supine)
6 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Dumbbell Spider Curl
6 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 12 Reps
Barbell Seated Tricep Extension
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 12 Reps
Barbell Preacher Curl
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 12 Reps
Bench Dip
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Thu
Chest
Est. 240 min
32 exercises
Dips
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Close grip chest upright press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12 Reps
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 12 Reps
Dumbbell Decline Bench Press
6 Sets x 12 Reps
Bench Leg Pull-In
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
6 Sets x 12 Reps
Smith Machine Incline Bench Press
6 Sets x 12 Reps
Leverage Decline Chest Press
6 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Fri
Shoulders
Est. 240 min
39 exercises
Barbell Military Press (Seated)
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Front Raise
6 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Ezy bar front delts
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Rear Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Deltoid Raise
6 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Military Press
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dips
4 Sets x 12 Reps
Cable Front Raise
6 Sets x 12 Reps
Cable Deltoid Raise
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Barbell Behind the Back Shrug
6 Sets x 12 Reps
Machine Shoulder Press
6 Sets x 12 Reps
Smith Machine Shoulder Press
6 Sets x 12 Reps
Cable Shrug
6 Sets x 12 Reps
Cable Rope Deltoid Row
6 Sets x 12 Reps
Cable Front Raise
6 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
6 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Sat
Shoulder
Est. 203 min
14 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell back shrugs
4 Sets x 12 Reps
Walking
1 Set
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Seated Arnold Press
6 Sets x 12 Reps
Dumbbell Seated Dublin Press
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 12 Reps
Dumbbell Shoulder Shrug
6 Sets x 12 Reps
Sun
Back
Est. 240 min
29 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Wide spread rope pull down
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Push-Up
6 Sets x 12 Reps
Weighted Pull-Up
6 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
6 Sets x 12 Reps
Cable One-Arm Lat Pulldown
6 Sets x 12 Reps
Cable Rope Lat Pulldown
6 Sets x 12 Reps
Cable Incline Pulldown (Supine)
6 Sets x 12 Reps
Pull-Up
6 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 12 Reps
Machine Lat Pulldown
6 Sets x 12 Reps
