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full body workout
Bulking
Intermediate
Machine strength
Plan Details
The full body workout routine by Walidt98Fit is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
full body work out
Routine detail
Day 1
Chest isolated day
Est. 240 min
22 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
push down chest machine
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Incline Bench Press (Palms in)
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
cable chest crossover low to high
5 Sets x 12 Reps
Dynamic Chest Stretch
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Day 2
Back isolated workout
Est. 173 min
15 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Vertical Row (Close Grip)
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Machine One-Arm Pulldown
5 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Day 2
Abs and Forearm isolated workout
Est. 208 min
10 exercises
Leg Raise
5 Sets x 12 Reps
Decline Crunch
5 Sets x 12 Reps
Dumbbell Side Bend
5 Sets x 12 Reps
Parallel Bar Hip Flexion
5 Sets x 12 Reps
Walking
1 Set
Stationary Bike
1 Set
Cable Reverse Curl
5 Sets x 12 Reps
Cable Behind the Back Wrist Curl
5 Sets x 12 Reps
Weight Plate Hand Squeeze
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 12 Reps
Day 3
Shoulders isolated workout
Est. 181 min
15 exercises
Leverage Shoulder Press
10 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Front Raise
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Weight Plate Shrug
5 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Weight Plate Front Raise
5 Sets x 12 Reps
Weight Plate High Front Raise
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Weighted Side Bend
5 Sets x 12 Reps
Dumbbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Day 4
Arm isolated workout
Est. 212 min
19 exercises
EZ Bar Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable High Pulley Tricep Extension
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Cable Behind the Back Wrist Curl
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Day 5
Lower isolated day
Est. 150 min
14 exercises
Machine Leg Extension
5 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Day 7
Rest day
Est. 133 min
3 exercises
Walking
1 Set
hand gripper
5 Sets x 12 Reps
Stationary Bike
1 Set
