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8 Day Split Bulking Plan
Bulking
Beginner
Machine strength
Plan Details
The 8 Day Split Bulking Plan routine by CKing1977 is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
Day 8 Legs/Shoulders
Est. 62 min
9 exercises
Dumbbell Incline Bench Row
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Any
Day 1 Shoulders/Glutes
Est. 47 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Rear Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 6 Reps
Machine Calf Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Any
Day 3 Chest
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Any
Day 6 Back
Est. 55 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Any
Day 4 Legs/Shoulders
Est. 63 min
9 exercises
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Any
Day 2 Back
Est. 56 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Any
Day 7 Chest
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Seated Tricep Extension
4 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Any
Day 5 Shoulders/Glutes
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Machine Calf Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
