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shortcut to size
Bulking
Advanced
Machine strength
Plan Details
The shortcut to size routine by MohamedElhalwagy is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest & triceps & claf
Est. 63 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 2
back & biceps & abs
Est. 65 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
shoulders & traps & calf
Est. 50 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 4
leg & abs
Est. 53 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 5
rest
Est. 0 min
0 exercises
This day is empty
Day 6
chest & triceps & claf
Est. 63 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 7
back & biceps & abs
Est. 65 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 8
shoulders & traps & calf
Est. 51 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 9
leg & abs
Est. 53 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 10
rest
Est. 0 min
0 exercises
This day is empty
Day 11
chest & triceps & claf
Est. 62 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 12
back & biceps & abs
Est. 62 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Incline Bicep Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 13
shoulders & traps & calf
Est. 50 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 14
leg & abs
Est. 52 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
