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Grinder
Bulking
Advanced
Barbell
Plan Details
The Grinder routine by ranafahadmajeed is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squat/Barbell focused strength
Est. 63 min
7 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Bench Press
9 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 3
Deadlift focused strength
Est. 47 min
8 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Incline Bench Press
5 Sets x 2 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Day 5
Push
Est. 53 min
9 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 7
Legs
Est. 43 min
8 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Day 9
Pull
Est. 51 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
