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Intense Maximum Development Program (Updated 11/07/18)
Bulking
Advanced
Dumbbell
Plan Details
The Intense Maximum Development Program (Updated 11/07/18) routine by YesImaGymaholic is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain the maximum amount of muscle possible. Repeat Days 1 through 3 in order for 6 weeks then reverse order (Day 3, Day 2 then Day 1) for additional 4 weeks.
Routine detail
Day 1
Max Growth Part 1
Est. 94 min
26 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Dumbbell Cuban Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbell Standing Calf Raise (Overhead, Triceps Fully Extended)
1 Set x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbell Standing Calf Raise (Overhead, Triceps Fully Extended)
2 Sets x 8 Reps
Day 2
Max Growth PART 2
Est. 95 min
22 exercises
Dumbbell Reverse Fly
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown
1 Set x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Decline Press
1 Set x 8 Reps
Dumbbell Decline One-Arm Fly
1 Set x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Decline One-Arm Fly
3 Sets x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
Dumbbell High Curl
1 Set x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Day 3
Max Growth Part 3
Est. 122 min
33 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Fly With A Twist
1 Set x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 8 Reps
Dumbbell Press (Close Grip)
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Press (Close Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Preacher Curl
1 Set x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Preacher Curl
2 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
