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Petro Bulk
Bulking
Intermediate
Body
Plan Details
The Petro Bulk routine by joshua.petro is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build. bulk. Beginning.
Routine detail
Day 1
Full Boday
Est. 64 min
11 exercises
Rowing
1 Set
Step Machine
1 Set
Machine Leg Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Day 5
Full Body // Short Time
Est. 21 min
6 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Sit-Up
3 Sets x 8 Reps
Day 6
Abs
Est. 36 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Day 8
Chest // Back
Est. 51 min
8 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Day 8
Arms // Shoulder
Est. 47 min
7 exercises
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 8
Legs//Abs
Est. 52 min
10 exercises
Decline Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Day 8
Body Weight
Est. 44 min
10 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
