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bulking season
Bulking
Intermediate
Machine strength
Plan Details
The bulking season routine by jd1346 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest
Est. 144 min
21 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Tue
back
Est. 228 min
33 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Wed
shoulders
Est. 172 min
26 exercises
Barbell Push Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
minecraft 180
3 Sets x 8 Reps
muscle ups
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Thu
arms
Est. 234 min
35 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
2 Sets x 11 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 11 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Fri
Legs
Est. 127 min
20 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
