Loading...
Muscle Gain
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Gain routine by peazfool is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Tri/Shoulders
Est. 63 min
8 exercises
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Day 2
Back/Bi
Est. 55 min
8 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Flye
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 3
Quads/Glutes/Hamstrings
Est. 66 min
7 exercises
Hack Squat
4 Sets x 10,9,8,8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 25 Reps
Machine Calf Raise
5 Sets x 25 Reps
Day 4
Chest/Tri/Shoulders2
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 5
Back/Bi2
Est. 52 min
7 exercises
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ bar reverse curl
3 Sets x 10 Reps
