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Muscle Gain
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Gain routine by gabispoli is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Legs3, But3, Abs3
Est. 59 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Any
Biceps3, Triceps3, Shoulders3, Chest3, Back3
Est. 80 min
14 exercises
Upward Facing Dog
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Any
Biceps1, Triceps1, Shoulders1, Chest1, Back1
Est. 80 min
14 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Any
Legs1, But1, Abs1
Est. 51 min
9 exercises
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Any
Legs2, But2, Abs2
Est. 52 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Any
Biceps2, Triceps2, Shoulders2, Chest2, Back2
Est. 80 min
14 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Upward Facing Dog
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
