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weight gain
Bulking
Intermediate
Machine strength
Plan Details
The weight gain routine by NematBunyadi is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest day
Est. 49 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Tue
Legs
Est. 36 min
4 exercises
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Wed
Back
Est. 58 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Thu
Shoulders
Est. 49 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Fri
Arms
Est. 60 min
8 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
