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Mass Builder
Bulking
Advanced
Machine strength
Plan Details
The Mass Builder routine by NunoFelix is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 91 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Tue
Back and Biceps
Est. 92 min
11 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Stability Ball Weighted Hyperextension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Thu
Shoulders and Abs
Est. 93 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Smith Machine Upright Row
4 Sets x 15 Reps
Seated Bench Leg Pull-In
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Shrug
8 Sets x 15 Reps
Fri
Legs and Abs
Est. 82 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Bench Rotational Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
