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M&J
Bulking
Advanced
Machine strength
Plan Details
The M&J routine by jchillery is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 2
Back & Shoulders
Est. 55 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 3
Legs & Arms
Est. 56 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 4
Chest & Abs 2
Est. 55 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 5
Back & Shoulders 2
Est. 54 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Day 6
Legs & Arms 2
Est. 54 min
8 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
