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Swiss Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Swiss Bulking routine by Swissshredded is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split and Less is more!
Routine detail
Mon
Legs
Est. 39 min
6 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Chest/Triceps
Est. 34 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Wed
Back/Biceps
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Thu
Legs/Abs
Est. 37 min
6 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Fri
Chest/Back
Est. 52 min
8 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Cardio
Est. 62 min
1 exercise
Running
1 Set
