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size
Bulking
Advanced
Machine strength
Plan Details
The size routine by josephtvillarreal is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
every other day
Routine detail
Day 1
upper body a
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
Day 2
rest day
Est. 0 min
0 exercises
This day is empty
Day 3
lower body a
Est. 44 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
rest day
Est. 0 min
0 exercises
This day is empty
Day 5
upper body b
Est. 56 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 15 Reps
Day 6
rest day
Est. 0 min
0 exercises
This day is empty
Day 7
lower body b
Est. 44 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 8
rest day
Est. 0 min
0 exercises
This day is empty
