Loading...
Gainz Season
Bulking
Intermediate
Dumbbell
Plan Details
The Gainz Season routine by PaulVarghese13 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A program to get big
Routine detail
Mon
Heavy Weight Chest and Triceps
Est. 57 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Heavy Back and Biceps
Est. 59 min
8 exercises
Chin-Up with Knee Raise
6 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
Light Hypertrophy Chest and Triceps
Est. 64 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Thu
Light Back and Biceps with Heavy Deadlift
Est. 55 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Heavy Legs and Shoulders
Est. 79 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
Heavy Core
Est. 33 min
5 exercises
Sit-Up
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
