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Andrew's Favorite
Bulking
Advanced
Machine strength
Plan Details
The Andrew's Favorite routine by onewithnoname is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Day 3- Shoulders
Est. 237 min
43 exercises
Kettlebell Alternating Hang Clean
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Bradford Rocky Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Kettlebell Alternating Hang Clean
3 Sets x 10 Reps
Kettlebell Push Press
3 Sets x 10 Reps
Kettlebell Snatch
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Kettlebell Alternating Press
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Cable Rope Row to Neck
3 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Kettlebell One-Arm Snatch
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Kettlebell Clean
3 Sets x 10 Reps
Kettlebell Military Press
3 Sets x 10 Reps
Mon
Day 3- Forearms
Est. 94 min
18 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 10 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Tue
Day 4- Upper Legs
Est. 159 min
27 exercises
90/90 Hamstring Stretch
3 Sets x 10 Reps
All Fours Quad Stretch
3 Sets x 10 Reps
Band Good Morning
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Speed Squat
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Kettlebell Dead Clean
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Tue
Day 4- Glutes
Est. 85 min
16 exercises
Jackknife Sit-Up
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Barbell Kneeling Jump Squat
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Knee Across the Body
3 Sets x 10 Reps
Knee to Chest (Supine)
3 Sets x 10 Reps
Bridge
3 Sets
Band Hip Lift
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Wed
Day 5- Glutes
Est. 86 min
16 exercises
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Kneeling Jump Squat
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Knee Across the Body
3 Sets x 10 Reps
Knee to Chest (Supine)
3 Sets x 10 Reps
Glute Stretch
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Band Hip Lift
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Bridge
3 Sets
Hip Abduction
3 Sets x 10 Reps
Wed
Day 5- Lower Legs
Est. 39 min
8 exercises
Barbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Band Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Raise On A Dumbbell
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Sat
Day 1- Biceps
Est. 174 min
28 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Dual Overhead Curl (Stability Ball)
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Squat Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Sat
Day 1- Back
Est. 240 min
40 exercises
Kettlebell Alternating Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Cable Rope Seated Crossover Row
3 Sets x 10 Reps
Cable Rope Incline Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Upper Row
3 Sets x 10 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Climber Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Sun
Day 2- Triceps
Est. 175 min
27 exercises
Band Reverse Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Sun
Day 2- Chest
Est. 215 min
35 exercises
Kettlebell Alternating Floor Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Shoulder Raise
3 Sets x 10 Reps
Barbell Front Raise Pullover
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 10 Reps
Assisted Chest Stretch
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Incline Press (Stability Ball)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Barbell Neck Press
3 Sets x 10 Reps
Kettlebell Push-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Any
Cardio
Est. 240 min
11 exercises
Boxing
1 Set
Elliptical Training
1 Set
Field Sports
1 Set
Jumping Jacks
1 Set
Inline Skating
1 Set
Jump Rope
1 Set
Mountain Biking
1 Set
Running
1 Set
Step Machine
1 Set
Swimming
1 Set
Treadmill Running
1 Set
Any
Abs
Est. 217 min
33 exercises
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Bench Crunch
3 Sets x 10 Reps
Decline Bench Cable Knee Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Stability Ball Trunk Rotation
4 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
