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Gainz
Bulking
Advanced
Machine strength
Plan Details
The Gainz routine by Teekie is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back Heavy
Est. 96 min
13 exercises
Barbell Deadlift
5 Sets x 10,6,4,4,4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10,6,4,4 Reps
Cable Seated Row
4 Sets x 10,6,4,4 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,6,4,4 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10,6,4,4 Reps
Cable Rope Face Pull
4 Sets x 10,6,4,4 Reps
Machine Back Extension
4 Sets x 10,6,4,4 Reps
Smith Machine Good Morning
4 Sets x 10,6,4,4 Reps
Back Hyperextension
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Day 2
Back Light
Est. 119 min
15 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Machine One-Arm Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Seated Good Morning
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Rocky Pull-Up
3 Sets x 10 Reps
Climber Pull-Up
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Day 3
Chest & Shoulders Heavy
Est. 56 min
11 exercises
Arm Circles
3 Sets x 10,6,4 Reps
Dumbbell Cuban Press
3 Sets x 10,6,4 Reps
Barbell Bench Press
3 Sets x 10,6,4 Reps
Barbell Incline Bench Press
3 Sets x 10,6,4 Reps
Barbell Decline Bench Press
3 Sets x 10,6,4 Reps
Dumbbell Incline Bench Press
3 Sets x 10,6,4 Reps
Dumbbell Decline Bench Press
3 Sets x 10,6,4 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable External Rotation
3 Sets x 10,6,4 Reps
Cable Internal Rotation
3 Sets x 10,6,4 Reps
Machine Deltoid Raise
3 Sets x 10,6,4 Reps
Day 4
Chest & Shoulders Light
Est. 80 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,6,4,4 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,6,4,4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10,6,4,4 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10,6,4,4 Reps
Leverage Machine Shrug
4 Sets x 10,6,4,4 Reps
Machine Reverse Fly
4 Sets x 10,6,4,4 Reps
Machine Fly
4 Sets x 10,6,4,4 Reps
Leverage Decline Chest Press
4 Sets x 10,6,4,4 Reps
Dumbbell Lateral Raise
4 Sets x 10,6,4,4 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Day 5
Chest & Shoulders Xtra
Est. 108 min
16 exercises
Kettlebell Hang Clean
3 Sets x 10,6,4 Reps
Barbell Military Press
3 Sets x 10,6,4 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Chin-Up (Mixed Grip)
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10,6,4 Reps
Dumbbell Pullover
3 Sets x 10,6,4 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10,6,4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Incline Press (Stability Ball)
4 Sets x 10 Reps
Weight Plate Shoulder Height Sit Ups
4 Sets x 25 Reps
Dumbbell Decline Fly
3 Sets x 10,6,4 Reps
Pushdown on Pull-up Machine
3 Sets x 10,6,4 Reps
Cable Shoulder Extension
3 Sets x 10,6,4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 6
Arms & Abs
Est. 146 min
17 exercises
Barbell 7 x 7
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 7
Arms & Abs Xtra
Est. 131 min
18 exercises
Cable Rope High Pulley Tricep Extension
4 Sets x 10,8,6,4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10,8,6,4 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10,8,6,4 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,6,4 Reps
Bench Dip
4 Sets x 10,8,6,4 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10,8,6,4 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10,8,6,4 Reps
Weighted Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10,8,6,4 Reps
Weighted Side Bend
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 9
Leg (Quad & Calf)
Est. 72 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Squat
5 Sets x 6,6,4,4,10 Reps
Machine Leg Press
5 Sets x 6,6,4,4,10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 6,6,4,4,10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Day 10
Leg (Glutes & Ham)
Est. 89 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bench Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Day 11
Active Rest & Abs
Est. 132 min
8 exercises
Running
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Elliptical Training
4 Sets
Machine Ab Crunch
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Weight Plate Rotation
5 Sets x 8 Reps
Weighted Side Bend
4 Sets x 10 Reps
