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bulking
Bulking
Intermediate
Machine strength
Plan Details
The bulking routine by conrer is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Other
Est. 62 min
8 exercises
Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Any
Pull 1
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
Push 2
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
Pull 2
Est. 48 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Any
aggregate
Est. 240 min
42 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Push-Up
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Weight Plate High Front Raise
5 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Crunch
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Push 1
Est. 49 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
