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Transform X -1
Bulking
Intermediate
Dumbbell
Plan Details
The Transform X -1 routine by imranrko is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
1.1
Est. 74 min
11 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
1.2
Est. 34 min
5 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Day 3
1.3
Est. 42 min
6 exercises
Bodyweight Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Day 4
1.4
Est. 47 min
1 exercise
Running
1 Set
Day 5
1.5
Est. 60 min
9 exercises
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 6
1.6
Est. 53 min
8 exercises
Machine Inverted Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 7
1.7
Est. 61 min
9 exercises
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Day 8
2.1
Est. 53 min
8 exercises
Push-Up
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 9
2.2
Est. 70 min
10 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Day 10
2.3
Est. 48 min
7 exercises
Bodyweight Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Day 11
2.4
Est. 47 min
1 exercise
Running
1 Set
Day 12
2.5
Est. 61 min
9 exercises
Machine Inverted Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Day 13
2.6
Est. 60 min
9 exercises
Machine Inverted Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 14
2.7
Est. 69 min
10 exercises
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 15
3.1
Est. 61 min
9 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Day 16
3.2
Est. 90 min
13 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Day 17
3.3
Est. 90 min
7 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Jump Rope
1 Set
Barbell Front Squat
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 12 Reps
Day 18
3.4
Est. 47 min
1 exercise
Running
1 Set
Day 19
3.5
Est. 60 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 20
3.6
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 21
3.7
Est. 0 min
0 exercises
This day is empty
Day 22
4.1
Est. 24 min
4 exercises
Push-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Day 23
4.2
Est. 0 min
0 exercises
This day is empty
Day 24
4.3
Est. 0 min
0 exercises
This day is empty
Day 25
4.4
Est. 0 min
0 exercises
This day is empty
Day 26
4.5
Est. 0 min
0 exercises
This day is empty
Day 27
4.6
Est. 0 min
0 exercises
This day is empty
Day 28
4.7
Est. 0 min
0 exercises
This day is empty
