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Get Stronger Program
Bulking
Intermediate
Dumbbell
Plan Details
The Get Stronger Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
You will need minimal equipment for this program - dumbbells only - so it can be done at home or the gym. Each of the 3-days include a few dynamic warm-up exercises followed by a full body workout. Supersets are mixed in to all three training sessions. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Full Body Session 1
Est. 29 min
12 exercises
90/90 Hamstring Stretch
1 Set
Bow Pose
1 Set
Scorpion
1 Set
Iron Cross Stretch
1 Set
Dumbbell Reverse Lunge
1 Set
Dumbbell Plie Squat
3 Sets
Dumbbell One-Arm Row
3 Sets
Dumbbell Bench Press
3 Sets
Weight Plate Russian Twist
3 Sets
Dumbbell Seated Arnold Press
3 Sets
Dumbbell Concentration Curl
3 Sets
Plank
1 Set
Day 2
Full Body Session 2
Est. 27 min
13 exercises
Bridge
1 Set
Glute Kickback (Kneeling)
1 Set
Hip Abduction
1 Set
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
1 Set
Day 3
Full Body Session 3
Est. 22 min
10 exercises
Arm Circles
1 Set
Bodyweight Walking Lunge
1 Set
Cobra
1 Set
Bird Dog
1 Set
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Bent Knee Hundreds
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
