8 Week Bulk

General

Intermediate

Machine strength

Plan Details

The 8 Week Bulk routine by thamig is a 29 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Confuse your muscles with this 8 week bulk program. Exercises change throughout the 8 weeks.

Routine detail

Any

F5 Shoulders/Traps and Forearms

Est. 59 min

7 exercises

Smith Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Barbell Reverse Curl

4 Sets x 10 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 20 Reps

Wrist Roller

3 Sets x 8 Reps

Any

G2 Back and Bis

Est. 43 min

7 exercises

Machine Seated Row

3 Sets x 8 Reps

Weighted Wide Grip Pullups

3 Sets x 8 Reps

Behind the Neck Lat Pulldown

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Cable Side Curl

3 Sets x 8 Reps

Any

C2 Back and Bis

Est. 39 min

7 exercises

Machine Seated Row

3 Sets x 6 Reps

Weighted Wide Grip Pullups

3 Sets x 6 Reps

Behind the Neck Lat Pulldown

3 Sets x 6 Reps

EZ Bar Curl

3 Sets x 6 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 6 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 6 Reps

Seated Cable Curl (inner)

3 Sets x 10 Reps

Any

2a Back and Biceps

Est. 49 min

8 exercises

T Bar Row

3 Sets x 6 Reps

Barbell Bent-Over Row

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 6 Reps

Machine Seated Row

3 Sets x 6 Reps

Back Hyperextension

3 Sets x 6 Reps

Dumbbell Incline Curl

3 Sets x 6 Reps

Dumbbell Seated Hammer Curl

3 Sets x 6 Reps

Dumbbell Concentration Curl

3 Sets x 6 Reps

Any

5a Shoulders/Traps

Est. 45 min

8 exercises

Treadmill Running

1 Set

Dumbbell Seated Arnold Press

3 Sets x 6 Reps

Dumbbell Lateral Raise

3 Sets x 6 Reps

Dumbbell Reverse Fly

3 Sets x 6 Reps

Dumbbell Shoulder Shrug

3 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Plate Curls

3 Sets x 8 Reps

Any

C4 Legs and Abs

Est. 41 min

7 exercises

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

standing One Leg Calve Raise

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Any

E5 Shoulders and Traps

Est. 46 min

7 exercises

Dumbbell Seated Arnold Press

3 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 6 Reps

Machine Reverse Fly

3 Sets x 6 Reps

Dumbbell Shoulder Shrug

3 Sets x 6 Reps

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 20 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 20 Reps

Plate Curls

3 Sets x 20 Reps

Any

4a Legs and Abs

Est. 35 min

6 exercises

Barbell Front Squat

3 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Calf Press On Leg Press

3 Sets x 6 Reps

Smith Machine Calf Raises

3 Sets x 6 Reps

Leg Raise

3 Sets x 6 Reps

Decline Crunch

3 Sets x 6 Reps

Any

B5 Shoulders and Traps

Est. 54 min

7 exercises

Smith Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 15 Reps

Barbell Reverse Curl

3 Sets x 15 Reps

Wrist Roller

3 Sets x 8 Reps

Any

D2 Back and Bis

Est. 50 min

6 exercises

Back Hyperextension

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Alternating Seated Curl

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Any

D4 Legs and Abs

Est. 63 min

8 exercises

Barbell Front Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Smith Machine Calf Raises

4 Sets x 8 Reps

Bench Weighted Decline Crunch

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Any

D5 Shoukders and Traps

Est. 54 min

7 exercises

Dumbbell Upright Row

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Barbell Reverse Curl

4 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 8 Reps

Wrist Roller

3 Sets x 8 Reps

Any

C5 Shoulders/Traps

Est. 45 min

7 exercises

Barbell Upright Row

3 Sets x 6 Reps

Dumbbell Seated Shoulder Press

3 Sets x 6 Reps

Dumbbell Seated Arnold Press

3 Sets x 6 Reps

Dumbbell Shoulder Shrug

3 Sets x 6 Reps

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 20 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 20 Reps

Plate Curls

3 Sets x 20 Reps

Any

D1 Chest and Tris

Est. 58 min

7 exercises

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Any

1a Chest and Tris

Est. 42 min

7 exercises

Barbell Incline Bench Press

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 6 Reps

Barbell Decline Bench Press

3 Sets x 6 Reps

Cable Cross-Over

3 Sets x 6 Reps

Incline Skull Crushers

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Any

B1 Chest and Tris

Est. 56 min

7 exercises

Dumbbell Decline Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

EZ Bar Scullcrushers

4 Sets x 8 Reps

Any

B2 Back and Biceps

Est. 50 min

6 exercises

T Bar Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Weighted Pull-Up

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Any

B4 Legs and Abs

Est. 49 min

7 exercises

Barbell Front Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Standing Calf Raise Outer

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Bench Weighted Decline Crunch

4 Sets x 8 Reps

Any

C1 Chest and Tris

Est. 41 min

7 exercises

Barbell Bench Press

3 Sets x 6 Reps

Machine Incline Chest Press

3 Sets x 6 Reps

Dumbbell Decline Fly

3 Sets x 6 Reps

Low Cable Crossover

3 Sets x 6 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Skullcrusher

3 Sets x 6 Reps

Any

E1 Chest and Tris

Est. 42 min

7 exercises

Barbell Bench Press

3 Sets x 6 Reps

Barbell Incline Bench Press

3 Sets x 6 Reps

Barbell Decline Bench Press

3 Sets x 6 Reps

Cable Cross-Over

3 Sets x 6 Reps

Incline Skull Crushers

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Any

E2 Back and Bis

Est. 49 min

8 exercises

T Bar Row

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 6 Reps

Machine Seated Row

3 Sets x 6 Reps

Back Hyperextension

3 Sets x 6 Reps

Dumbbell Incline Curl

3 Sets x 6 Reps

Dumbbell Seated Hammer Curl

3 Sets x 6 Reps

Dumbbell Concentration Curl

3 Sets x 6 Reps

Preacher Curl Machine

3 Sets x 8 Reps

Any

E4 Legs and Abs

Est. 39 min

6 exercises

Barbell Front Squat

3 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Smith Machine Calf Raises

3 Sets x 6 Reps

Standing One Leg Inner Calve Raise

3 Sets x 6 Reps

Leg Raise

3 Sets x 15 Reps

Weighted Crunch

3 Sets x 20 Reps

Any

F1 Chest and Tris

Est. 58 min

7 exercises

Dumbbell Decline Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Skullcrusher

4 Sets x 8 Reps

Any

F2 Back and Bis

Est. 49 min

6 exercises

T Bar Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Weighted Wide Grip Pullups

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Any

F4 Legs and Abs

Est. 55 min

7 exercises

Barbell Front Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Single-Leg Calf Press

4 Sets x 8 Reps

Bench Weighted Decline Crunch

4 Sets x 8 Reps

Air Bike

4 Sets x 8 Reps

Any

G1 Chest and Tris

Est. 41 min

7 exercises

Barbell Bench Press

3 Sets x 6 Reps

Machine Incline Chest Press

3 Sets x 6 Reps

Dumbbell Decline Fly

3 Sets x 6 Reps

Cable Cross-Over

3 Sets x 6 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Skullcrusher

3 Sets x 6 Reps

Any

G4 Legs and Abs

Est. 44 min

7 exercises

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Standing One Leg Inner Calve Raise

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 8 Reps

Any

G5 Shoulders and Traps

Est. 26 min

4 exercises

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Any

H1 Chest and Tris

Est. 58 min

7 exercises

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

8 Week Bulk

Featured plans for you