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2023 gym plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 2023 gym plan routine by Elliot_Kingsford is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Ben
Routine detail
Day 1
New Workout
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Plate front raise
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Bent over lateral raise
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell overhead extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
