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Muscle Gain
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Gain routine by raemlpz is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Biceps
Est. 61 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Day 2
Legs
Est. 74 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Day 3
Back/Triceps
Est. 57 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Day 4
Shoulders/Forearms
Est. 43 min
6 exercises
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
