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High volume heavy weight
Bulking
Advanced
Machine strength
Plan Details
The High volume heavy weight routine by dereketaylor is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For advanced lifters. This routine was designed for bodybuilders who want to gain muscle. This 5 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. 73 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 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. 81 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
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
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
banded overhead crunch
4 Sets x 15 Reps
Wed
power shoulder
Est. 91 min
11 exercises
Barbell Shoulder Press
6 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 15 Reps
face pulls
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
cable pullover
4 Sets x 15 Reps
flat bench barbell situp to military press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
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. 93 min
11 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Squat
5 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 15 Reps
plate flips
4 Sets x 15 Reps
Plank
4 Sets
Sat
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Sat
back shoulders
Est. 72 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Any
Armegedon
Est. 45 min
6 exercises
Barbell Bench Press (Close Grip)
6 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
hanging dumbell curl
4 Sets x 15 Reps
reverse grip single arm tricep pulldowns
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Any
back and legs
Est. 42 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
nose breakers
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Any
power back
Est. 46 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Deadlift
6 Sets x 15 Reps
cobra pulldown
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Any
power chest
Est. 81 min
9 exercises
Barbell Incline Bench Press
6 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
feet up flat bench
6 Sets x 15 Reps
incline bench curl to incline press
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Any
gautlet day
Est. 72 min
9 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
Weight Plate Pinch
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
plate flips
4 Sets x 15 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 15 Reps
explosive toe touch push ups
4 Sets x 15 Reps
explosive pushup
4 Sets x 15 Reps
Any
legs
Est. 66 min
6 exercises
Barbell Squat
8 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Barbell Rack Pull
6 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Any
volume chest
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 15 Reps
j press
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
farmers carry
4 Sets x 15 Reps
