Johnson New Bulk

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Johnson New Bulk - JEFIT

Johnson New Bulk

Bulking

Advanced

Machine strength

Plan Details

The Johnson New Bulk routine by mook1e is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Standard Workout for strength. Trying a 3 day split, twice a week. I usually sprint for 5 minutes or ride the stationary bike prior to each workout.

Routine detail

Mon

Chest and Shoulders

Est. 240 min

23 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Rowing

1 Set

Cable Rope Face Pull

3 Sets x 10 Reps

weighted figure eights

3 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Isolateral decline one arm cross press

3 Sets x 10 Reps

Leverage Incline Chest Press

3 Sets x 10 Reps

Leverage Shoulder Press

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Machine Deltoid Raise

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Dumbbell High Pull

3 Sets x 10 Reps

Dumbbell cross-body raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Barbell Behind the Back Shrug

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Cable One-Arm Reverse Fly

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Tue

Back and Arms

Est. 240 min

27 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Rowing

1 Set

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Hyperextension Y raise

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 8 Reps

Barbell One-Arm Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Reverse Spider Curl

3 Sets x 10 Reps

Dumbell incline bench triceps kickbacks

3 Sets x 10 Reps

Machine Seated Tricep Dip

3 Sets x 10 Reps

Preacher Curl Machine

3 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Tricep Extension

3 Sets x 10 Reps

Cable one arm reverse wood chopper

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Upward Facing Dog

3 Sets x 10 Reps

Wed

Leg Day Muthafuka'!

Est. 240 min

26 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Bodyweight Wall Squat

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Machine Leg Press

6 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Hack Squat

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Smith Machine Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Calf Launchers

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Lying exercise ball hamstring roll

3 Sets x 10 Reps

Band oblique twist

3 Sets x 10 Reps

Hanging Hip Squeeze

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 10 Reps

Kneeling Hip Flexor

3 Sets x 1 Reps

Bridge

3 Sets

All Fours Quad Stretch

3 Sets x 10 Reps

Knee Across the Body

3 Sets x 10 Reps

Hamstring Stretch

3 Sets x 1 Reps

Thu

Chest and Shoulders

Est. 240 min

22 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Rowing

1 Set

Cable Rope Face Pull

3 Sets x 10 Reps

weighted figure eights

3 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Leverage Incline Chest Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Isolateral decline one arm cross press

3 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Leverage Shoulder Press

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Machine Deltoid Raise

3 Sets x 10 Reps

Dumbbell High Pull

3 Sets x 10 Reps

Dumbbell cross-body raise

3 Sets x 10 Reps

Barbell Behind the Back Shrug

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 10 Reps

Fri

Back and Arms

Est. 240 min

29 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Rowing

1 Set

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Hyperextension Y raise

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 8 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell One-Arm Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Barbell Curl (Close Grip)

3 Sets x 10 Reps

Dumbbell Reverse Spider Curl

3 Sets x 10 Reps

Dumbell incline bench triceps kickbacks

3 Sets x 10 Reps

Machine Seated Tricep Dip

3 Sets x 10 Reps

Preacher Curl Machine

3 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Tricep Extension

3 Sets x 10 Reps

Cable one arm reverse wood chopper

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Upward Facing Dog

3 Sets x 10 Reps

Sat

Leg Day

Est. 240 min

27 exercises

Treadmill Running

1 Set

Stationary Bike

1 Set

Bodyweight Wall Squat

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Machine Leg Press

5 Sets x 10 Reps

Hack Squat

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Smith Machine Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Calf Launchers

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 8 Reps

Hack Calf Raise

3 Sets x 10 Reps

Jump Rope

1 Set

Lying exercise ball hamstring roll

3 Sets x 10 Reps

Band oblique twist

3 Sets x 10 Reps

Hanging Hip Squeeze

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 10 Reps

Hamstring Stretch

3 Sets x 1 Reps

Knee Across the Body

3 Sets x 10 Reps

Kneeling Hip Flexor

3 Sets x 1 Reps

All Fours Quad Stretch

3 Sets x 10 Reps

Any

PT stretch

Est. 0 min

0 exercises

This day is empty

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