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FULL BODY Maximum Growth Program
Bulking
Advanced
Machine strength
Plan Details
The FULL BODY Maximum Growth Program routine by YesImaGymaholic is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Full Body
Est. 183 min
48 exercises
Dumbbell Lateral Raise
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Seated Row
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Seated Row
1 Set x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Ab Crunch
9 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Barbell Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Day 2
Pyramid Sets Full Body
Est. 144 min
44 exercises
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 15 Reps
Machine Seated Row
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Cable Cross-Over
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 10 Reps
Machine Seated Row
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Cable Cross-Over
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 20 Reps
Dumbbell Preacher Curl
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Dumbbell Concentration Curl
1 Set x 15 Reps
Dumbbell Preacher Curl
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Tricep Extension
1 Set x 15 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Preacher Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Dumbbell Calf Raise
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
circuit training
Est. 191 min
45 exercises
Machine Inner Chest Press
1 Set x 12 Reps
Machine Seated Tricep Dip
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Vertical Row (Close Grip)
1 Set x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Inner Chest Press
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Vertical Row (Close Grip)
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Machine Inner Chest Press
1 Set x 12 Reps
Machine Seated Tricep Dip
1 Set x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Preacher Curl Machine
1 Set x 12 Reps
Leverage Machine Iso Row
1 Set x 12 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 12 Reps
Machine Vertical Row (Close Grip)
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Kettlebell Sumo High Pull
1 Set x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Kettlebell Sumo High Pull
1 Set x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Kettlebell Sumo High Pull
1 Set x 12 Reps
Day 4
Cardio
Est. 92 min
1 exercise
Elliptical Training
1 Set
