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2018 Bulking Plan
Bulking
Intermediate
Machine strength
Plan Details
The 2018 Bulking Plan routine by yrallthenamesused is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day split
Routine detail
Day 1
Chest - Triceps - Abs
Est. 78 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
6 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Day 2
Back - Biceps - Abs
Est. 63 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
cable one straight arm pushdown
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Legs - Shoulders - Abs
Est. 84 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Weight Plate Front Raise
5 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
