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Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Bulking routine by danstagram_22 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 240 min
40 exercises
Dumbbell Incline One-Arm Press
10 Sets x 8 Reps
Dumbbell Bench Press
10 Sets x 8 Reps
Dumbbell One-Arm Bench Press
10 Sets x 10 Reps
Dip
10 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
10 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
10 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Decline Bench Press
10 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
weighted push-up
10 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Plate press
10 Sets x 10 Reps
Step Machine
10 Sets
Dumbbell Fly
10 Sets x 10 Reps
Dumbbell Deep Push-Up
10 Sets x 10 Reps
Dumbbell Decline Bench Press
10 Sets x 10 Reps
Machine pullover
10 Sets x 10 Reps
Leverage Incline Chest Press
10 Sets x 10 Reps
cable push-up fly
10 Sets x 10 Reps
Cable Incline Fly
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Dumbbell Incline Tricep Extension
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Weighted Tricep Dip
10 Sets x 10 Reps
Bench Dip
10 Sets x 10 Reps
Machine Dip
10 Sets x 10 Reps
Iso-Lateral Wide Chest Machine
20 Sets x 10 Reps
Weighted Pull-Up
20 Sets x 10 Reps
Weighted Bench Dip
20 Sets x 10 Reps
Bench Weighted Decline Crunch
20 Sets x 10 Reps
vairiant bar flat bench press
20 Sets x 10 Reps
Tue
Biceps
Est. 240 min
40 exercises
Dumbbell Incline Hammer Curl
10 Sets x 8 Reps
Barbell Preacher Curl
10 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
10 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
10 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
10 Sets x 10 Reps
Cable Dual Overhead Curl
10 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
10 Sets x 8 Reps
Dumbbell Inner Bicep Curl
10 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
40 Sets x 8 Reps
Barbell Curl
10 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 10 Reps
hammer barbell standing curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Dumbell Wrist twist
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Pull-Up
10 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
10 Sets x 10 Reps
V Bar Pull-Up
10 Sets x 10 Reps
barbell standing raise squeezes
10 Sets x 10 Reps
Wrist Roller
10 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
10 Sets x 10 Reps
Cable Reverse Curl
10 Sets x 10 Reps
Weighted Pull-Up
10 Sets x 10 Reps
Cable Bicep Curl (Supine)
10 Sets x 10 Reps
Dumbbell Alternating Seated Curl
10 Sets x 10 Reps
Leg Raise
10 Sets x 10 Reps
Preacher Curl Machine
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Pullover
10 Sets x 10 Reps
Cable One-Arm Bicep Curl
10 Sets x 10 Reps
hammer barbell standing curl
20 Sets x 10 Reps
Nitro-evo bicep curl
20 Sets x 10 Reps
Rogue squeeze machine
20 Sets x 10 Reps
EZ bar standing metal body thing curl
20 Sets x 10 Reps
dumbell press together hammer curl
20 Sets x 10 Reps
Wed
Tricep
Est. 240 min
33 exercises
Weighted Tricep Dip
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 8 Reps
Dumbbell Incline Tricep Extension
10 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
10 Sets x 8 Reps
Cable Shoulder Extension
10 Sets x 8 Reps
Machine Dip
10 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Bench Dip
10 Sets x 8 Reps
Tricep Push-Up
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Elevated Push-Up
10 Sets x 10 Reps
Cable Tricep Kickback
10 Sets x 10 Reps
Dumbbell Deep Push-Up
10 Sets x 10 Reps
Dumbell Cross Body Tricep Extension
10 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
10 Sets x 10 Reps
Barbell Bench Press (Close Grip)
10 Sets x 10 Reps
Dumbbell Decline Tricep Extension
10 Sets x 10 Reps
Machine Tricep Extension
10 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
10 Sets x 10 Reps
Cable Lying Tricep Extension
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 10 Reps
Dumbbell Pullover
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Muscle Up
10 Sets x 10 Reps
weighted push-up
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
20 Sets x 10 Reps
Machine Fly
20 Sets x 10 Reps
Tricep Push-Up
20 Sets x 10 Reps
standing barbell overhead tricep extention
20 Sets x 10 Reps
Thu
Back
Est. 240 min
40 exercises
Weighted Pull-Up
10 Sets x 8 Reps
Leverage Machine Iso low row
10 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Leverage Machine Iso Row
10 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Machine One-Arm Pulldown
10 Sets x 10 Reps
Machine Lat Pulldown
10 Sets x 10 Reps
Machine Iso Lateral High Row
4 Sets x 8 Reps
Barbell Deadlift
10 Sets x 8 Reps
Barbell Romanian Deadlift
10 Sets x 8 Reps
Machine Back Extension
10 Sets x 8 Reps
Cable Seated Row
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Dumbbell Pullover
10 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
V Bar Pull-Up
10 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
10 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Dumbell seated reverts fly
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Dumbell seated reverts fly
10 Sets x 10 Reps
Cable Dual Overhead Curl
10 Sets x 10 Reps
Cable Kneeling Crunch
10 Sets x 10 Reps
Parallel Bar Leg Raise
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Chin-Up with Knee Raise
10 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Barbell Preacher Curl
10 Sets x 10 Reps
Cable Elevated Row
10 Sets x 10 Reps
Single Arm Bentover Row
20 Sets x 10 Reps
rear deltoid fly machine
20 Sets x 10 Reps
Machine Inverted Row
20 Sets x 10 Reps
Cable One-Arm Rotational Row
20 Sets x 10 Reps
Fri
Shoulders, Trapezius
Est. 240 min
34 exercises
Barbell Shrug
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
10 Sets x 8 Reps
Dumbbell One-Arm Front Raise
10 Sets x 8 Reps
Barbell Shoulder Press
10 Sets x 20 Reps
Cable Front Raise
10 Sets x 10 Reps
Cable One-Arm Lateral Raise
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
10 Sets x 8 Reps
Dumbbell Seated Arnold Press
10 Sets x 8 Reps
Leverage Shoulder Press
10 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
10 Sets x 8 Reps
Machine Reverse Fly
10 Sets x 8 Reps
Farmer Caries
10 Sets x 10 Reps
Barbell Upright Row
10 Sets x 10 Reps
Cable Internal Rotation
10 Sets x 10 Reps
Windshield Wipers
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Cable External Rotation
10 Sets x 10 Reps
Machine Shoulder Press
10 Sets x 10 Reps
Running
10 Sets
Treadmill Running
10 Sets
Weighted Pull-Up
10 Sets x 10 Reps
Cable Rope Face Pull
10 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
10 Sets x 10 Reps
Dumbell lying front raises
10 Sets x 10 Reps
Leverage Machine Shrug
10 Sets x 10 Reps
Machine Deltoid Raise
10 Sets x 10 Reps
Barbell Behind the Back Shrug
10 Sets x 10 Reps
Cable Upright Row
10 Sets x 10 Reps
Cable Reverse Fly
10 Sets x 10 Reps
Barbell Front Raise
10 Sets x 10 Reps
Barbell up and over
10 Sets x 10 Reps
Barbell Military Press
20 Sets x 10 Reps
Handstand Push-Up
20 Sets x 10 Reps
Sat
Legs
Est. 240 min
40 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Leg Press
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Barbell Lunge
10 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Bodyweight Lunge
10 Sets x 10 Reps
Barbell Hip Thrust
10 Sets x 10 Reps
Barbell Bench Squat
10 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Deadlift
10 Sets x 10 Reps
Dumbbell Lunge
10 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Machine Calf Press
10 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Hack Calf Raise
10 Sets x 10 Reps
Barbell Step-Up
10 Sets x 10 Reps
goblet squat
10 Sets x 10 Reps
Single-Leg Squat
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Machine Hip Abduction
10 Sets x 10 Reps
Machine Hip Adduction
10 Sets x 10 Reps
Barbell Glute Bridge
10 Sets x 10 Reps
Plank
10 Sets
Dumbbell Plie Squat
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Barbell Clean Deadlift
10 Sets x 10 Reps
Box Jump Multiple Response
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 10 Reps
Smith machine weighted hip thrust
10 Sets x 10 Reps
Cable Wood Chop
10 Sets x 10 Reps
Machine Kneeling Leg Curl
10 Sets x 10 Reps
Machine Single-Leg Extension
10 Sets x 10 Reps
Sissy Squat
20 Sets x 10 Reps
Barbell Front Squat
20 Sets x 10 Reps
Parallel Bar Leg Raise
20 Sets x 10 Reps
Barbell Single-Leg Squat
20 Sets x 10 Reps
