10 weeks Bulking - JEFIT

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10 weeks Bulking - JEFIT

10 weeks Bulking banner

10 weeks Bulking

Bulking

Intermediate

Barbell

Plan Details

The 10 weeks Bulking routine by thomas.w.rosengart@outlook.dk is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

10 weeks Bulking

Routine detail

Mon

Ben

Est. 29 min

6 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 7 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 7 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 7 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 7 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 7 Reps

Cable Rotational Crunch (Kneeling) Demonstration

Cable Rotational Crunch (Kneeling)

4 Sets x 7 Reps

Mon

Tabata chest and triceps

Est. 54 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 7 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 7 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 7 Reps

Dip Demonstration

Dip

5 Sets x 7 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 7 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 7 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Tue

Bryst

Est. 23 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 7 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 7 Reps

Dip Demonstration

Dip

4 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 7 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 7 Reps

Wed

Ryg

Est. 27 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 7 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 7 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 7 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 7 Reps

Wed

Tabata back and biceps

Est. 59 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 6 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 7 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell Concentration Curl on Stability Ball Demonstration

Dumbbell Concentration Curl on Stability Ball

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Thu

Skulder

Est. 27 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 7 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 7 Reps

Plank Demonstration

Plank

4 Sets

Fri

Tabata shoulders and legs

Est. 68 min

13 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

5 Sets x 7 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 7 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

5 Sets x 7 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 7 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 7 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 7 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 7 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 7 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Fri

Arme

Est. 37 min

8 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 7 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 7 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

4 Sets x 7 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 7 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 7 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 7 Reps

Any

Home no Equipment

Est. 58 min

9 exercises

Push-Up Demonstration

Push-Up

8 Sets x 7 Reps

Superman Demonstration

Superman

8 Sets

Jump Squat Demonstration

Jump Squat

8 Sets x 7 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

8 Sets x 7 Reps

Sphinx Demonstration

Sphinx

8 Sets x 7 Reps

Prisoner Squat Demonstration

Prisoner Squat

8 Sets x 7 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

8 Sets x 7 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

8 Sets x 7 Reps

Plank Demonstration

Plank

8 Sets

Any

Basic training

Est. 77 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 7 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 7 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 7 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 7 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 25 Reps

Any

pushups

Est. 13 min

1 exercise

Push-Up Demonstration

Push-Up

3 Sets x 30 Reps