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Bulking Plan A (Pro-Split)
Bulking
Beginner
Machine strength
Plan Details
The Bulking Plan A (Pro-Split) routine by mohamed.elhosany is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
For bulking
Routine detail
Mon
Chest & Triceps
Est. 0 min
9 exercises
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Squeeze Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
High Cable Chest Fly
1 Set x 20 Reps
Low Cable Chest Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Tue
Rest ??
Est. 0 min
0 exercises
This day is empty
Wed
Back
Est. 0 min
9 exercises
Close Grip Lat pulldown
1 Set x 20 Reps
Wide Grip Cable Row
3 Sets x 8 Reps
Incline cable front lats wide pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Standing Lat pushdown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Thu
Shoulder & Biceps
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Rest ??
Est. 0 min
0 exercises
This day is empty
Sat
Legs
Est. 0 min
9 exercises
Wall Calf Stretch
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sun
Biceps & Triceps
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
