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YBP Bulking Routine
Bulking
Intermediate
Barbell
Plan Details
The YBP Bulking Routine routine by kemmykay is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Biceps and Forearms
Est. 142 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
Tue
Back And Legs
Est. 130 min
8 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Wed
Abs and Shoulders
Est. 90 min
8 exercises
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Decline Crunch
4 Sets x 25 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Thu
Full Body
Est. 171 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Fri
Shoulders and Abs
Est. 124 min
8 exercises
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Sat
Back and Legs
Est. 144 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Sun
Arms Before Church
Est. 62 min
4 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
