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High volume heavy weight
Bulking
Advanced
Machine strength
Plan Details
The High volume heavy weight routine by dereketaylor is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 79 min
11 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 15 Reps
Wed
Back, Biceps, and Forearm
Est. 107 min
16 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Wed
power shoulder
Est. 49 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
plate flips
4 Sets x 15 Reps
Thu
chest arms
Est. 72 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
cable pullover
4 Sets x 15 Reps
cable skullcrusher
4 Sets x 15 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
4 Sets x 15 Reps
Fri
Shoulders and Legs
Est. 129 min
17 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
barbell walking lunges
4 Sets x 15 Reps
plate flips
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
barbell bench / dumbell leg raise
4 Sets x 15 Reps
Sat
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
Sat
back shoulders
Est. 87 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
banded side bends
4 Sets x 15 Reps
Cable Shrug
4 Sets x 15 Reps
dead stop bentover rows
4 Sets x 15 Reps
up and over military press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
nose breakers
4 Sets x 15 Reps
Any
back and legs
Est. 71 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
nose breakers
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
banded side bends
4 Sets x 15 Reps
Any
Armegedon
Est. 63 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
incline barbell skullcrusher
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
barbell bench / dumbell leg raise
4 Sets x 15 Reps
bench seated barbell curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Any
power back
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
banded reverse flyes
3 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 15 Reps
banded wide lat pulldowns
4 Sets x 15 Reps
Any
legs
Est. 70 min
9 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
banded side bends
4 Sets x 15 Reps
Cable Oblique Twists
4 Sets x 15 Reps
Weight Plate Pinch
4 Sets x 15 Reps
Any
power chest
Est. 59 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Weight Plate Pinch
4 Sets x 15 Reps
plate pinch bench press
4 Sets x 15 Reps
Any
gautlet day
Est. 65 min
8 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
plate flips
4 Sets x 15 Reps
Weight Plate Pinch
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
