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Bulk Plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Bulk Plan routine by Pete_Pete_ is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Heavy and Light days in order to shock the muscle. Rest days are full rest days. Designed to be made to train safe when working out alone. If working with a partner then I would swap out the smith machines used on heavy days with the barbell. I put down same muscle group using either the smith machine, or free weight’s depending on what your gym has.
Routine detail
Day 1
Push - Heavy
Est. 0 min
19 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 2
Legs - Light
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 3
Pull - Heavy
Est. 0 min
18 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable One-Arm Preacher Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Day 4
New Workout
Est. 0 min
5 exercises
Standing Trunk Rotation
4 Sets x 12 Reps
Back Bend
4 Sets x 12 Reps
Assisted Chest Stretch
4 Sets x 12 Reps
All Fours Quad Stretch
4 Sets x 12 Reps
90/90 Hamstring Stretch
4 Sets x 12 Reps
Day 5
Push - Light
Est. 0 min
19 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Tricep Extension
2 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Day 6
Legs - Heavy
Est. 0 min
15 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Day 7
Pull - Light
Est. 0 min
19 exercises
Machine Seated Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Cable One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Day 8
New Workout
Est. 0 min
5 exercises
Standing Trunk Rotation
4 Sets x 12 Reps
Back Bend
4 Sets x 12 Reps
Assisted Chest Stretch
4 Sets x 12 Reps
All Fours Quad Stretch
4 Sets x 12 Reps
90/90 Hamstring Stretch
4 Sets x 12 Reps
