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Chris' Bulk Plan
Bulking
Intermediate
Machine strength
Plan Details
The Chris' Bulk Plan routine by CGerstner is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Skinny to fit plan.
Routine detail
Mon
Biceps & Back
Est. 59 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Chest & Triceps
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
Abs & Cardio
Est. 97 min
7 exercises
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Running
3 Sets
Fri
Legs
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
