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Jim’s Routine
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Jim’s Routine routine by silvs23 is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
2 week program (PPL)
Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 5
Pull 2
Est. 0 min
6 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Barbell Bulgarian Split Squat
6 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 8
Push 3
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 9
Pull 3
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 10
Legs 3
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 11
Push 4
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 12
Pull 4
Est. 0 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 13
Legs 4
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
