Loading...
60-30-10 : Growth-Strength-Endurance
Bulking
Advanced
Machine strength
Plan Details
The 60-30-10 : Growth-Strength-Endurance routine by mrbutt89 is a 20 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Balanced bulking and definition. Alternating between upper body and lower body. Strength: 5 reps 90% 1RM Building: 12 reps 70% 1RM Endurance: 20 reps at 60% of 1RM
Routine detail
Day 1
Upper - Hypertrophy
Est. 119 min
22 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Side leg raises
1 Set x 20 Reps
Body Twists
1 Set x 20 Reps
Opposite Bends
1 Set x 20 Reps
Side Leg Pull-Ins
1 Set x 20 Reps
Seated Reaches
1 Set x 20 Reps
Front Leg Pull-Ins
1 Set x 20 Reps
Running
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 2
Lower - Hypertrophy
Est. 78 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dragon Flag
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Press Sit-Up
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 3
Upper - Hypertrophy
Est. 122 min
22 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Hanging Leg Raise
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Side Hip Raises
1 Set x 20 Reps
Front Hip Raises
1 Set x 20 Reps
Knee Pull-Ins
1 Set x 20 Reps
Side leg raises
1 Set x 20 Reps
Stationary Bike
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 4
Lower - Hypertrophy
Est. 90 min
17 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Weighted Crunch
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Bench Weighted Decline Crunch
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 5
Upper - Strength
Est. 108 min
26 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Legs-crossed Crunches
1 Set x 20 Reps
Flutter Kicks
1 Set x 20 Reps
Legs-Raised Crunches
1 Set x 20 Reps
V-Ups
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Knee Pull-Ins
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Side Crunches
1 Set x 20 Reps
Cobra Stretch
1 Set
Step Machine
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 6
Lower - Strength
Est. 71 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Single-Leg Stance
1 Set x 5 Reps
Leg Slide (Supine)
1 Set x 20 Reps
Rowing
1 Set
Windshield Wipers
1 Set x 5 Reps
Day 7
Upper - Hypertrophy
Est. 120 min
22 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Legs-crossed Crunches
1 Set x 20 Reps
Legs-Raised Crunches
1 Set x 20 Reps
V-Ups
1 Set x 20 Reps
Side Crunches
1 Set x 20 Reps
Lying Side Crunches
1 Set x 8 Reps
Flutter Kicks
1 Set x 20 Reps
Running
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 8
Lower - Hypertrophy
Est. 82 min
17 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Barbell Press Sit-Up
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 9
Upper - Endurance
Est. 125 min
20 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Push Press
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Bench Dip
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Knee Pull-Ins
3 Sets x 20 Reps
Cobra Stretch
3 Sets
Air Bike
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Hip Raise
3 Sets x 20 Reps
Day 10
Lower - Endurance
Est. 96 min
16 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Weighted Crunch
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Bench Weighted Decline Crunch
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Windshield Wipers
1 Set x 20 Reps
Day 11
Upper - Hypertrophy
Est. 117 min
21 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Leg Raise
1 Set
Leg Extensions
1 Set x 20 Reps
Single-Leg Side Raises
1 Set x 20 Reps
Double-Leg Side Raises
1 Set x 20 Reps
Single-Leg Raises
1 Set x 20 Reps
Stationary Bike
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 12
Lower - Hypertrophy
Est. 87 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Single-Leg Stance
1 Set x 15 Reps
Leg Slide (Supine)
1 Set x 20 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 13
Upper - Strength
Est. 92 min
21 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Legs-crossed Crunches
1 Set x 20 Reps
Flutter Kicks
1 Set x 20 Reps
Legs-Raised Crunches
1 Set x 20 Reps
V-Ups
1 Set x 20 Reps
Hanging Leg Raise
1 Set
Step Machine
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 14
Lower - Strength
Est. 74 min
16 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Dragon Flag
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Barbell Press Sit-Up
1 Set x 15 Reps
Weight Plate Russian Twist
1 Set x 15 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 15 Reps
Day 15
Upper - Hypertrophy
Est. 115 min
21 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Leg Raise
1 Set x 20 Reps
Knee Pull-Ins
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Side Crunches
1 Set x 20 Reps
Cobra Stretch
1 Set
Running
1 Set
Push up on medicine ball
1 Set x 15 Reps
Day 16
Lower - Hypertrophy
Est. 82 min
17 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Barbell Press Sit-Up
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 17
Upper - Hypertrophy
Est. 123 min
23 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Plank
1 Set
Rotational Crunch
1 Set x 20 Reps
V-Up
1 Set x 20 Reps
Leg Pull-In
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Step Machine
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 18
Lower - Hypertrophy
Est. 85 min
16 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dragon Flag
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Barbell Press Sit-Up
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Rowing
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 19
Upper - Strength
Est. 93 min
21 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Crunch
1 Set x 20 Reps
Side Crunches
1 Set x 20 Reps
Standing Trunk Twists
1 Set x 20 Reps
Standing Side Bends
1 Set x 20 Reps
Crunch Leg Raises
1 Set x 20 Reps
Stationary Bike
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 20
Lower - Strength
Est. 72 min
16 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Single-Leg Stance
1 Set x 5 Reps
Leg Slide (Supine)
1 Set x 20 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 20 Reps
