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gnar
Bulking
Advanced
Machine strength
Plan Details
The gnar routine by skizzles is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Back
Est. 100 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
Shoulders/Arms
Est. 102 min
10 exercises
Barbell Shoulder Press
8 Sets x 8 Reps
Dumbbell Seated Front Raise
5 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Decline Crunch
5 Sets x 25 Reps
Day 3
Legs
Est. 92 min
7 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Kneeling Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Standing Calf Raise
8 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Day 4
Chest/Back
Est. 92 min
9 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Machine Iso Lateral High Row
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 5
Shoulders/Arms
Est. 100 min
10 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Canadian Curls
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Decline Crunch
5 Sets x 25 Reps
Day 6
Legs
Est. 85 min
6 exercises
Barbell Front Squat
6 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
