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Normal week
Bulking
Advanced
Machine strength
Plan Details
The Normal week routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 74 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
incline chest press machine
1 Set x 30 Reps
cable cross body chest pull
4 Sets x 15 Reps
Machine Fly
1 Set x 30 Reps
assisted calf machine
1 Set x 40 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Tue
Shoulders and Abs
Est. 83 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Cable Side Bend
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Wed
Legs and Abs
Est. 71 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
1 Set x 50 Reps
Machine Single-Leg Press
1 Set x 15 Reps
assisted calf machine
1 Set x 50 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Hanging Leg Raise
1 Set x 30 Reps
Thu
Biceps, Triceps, Forearms and Abs
Est. 67 min
10 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 30 Reps
Fri
Back and Abs
Est. 61 min
12 exercises
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Pull-Up
1 Set x 30 Reps
Machine Lat Pulldown
1 Set x 30 Reps
Back Hyperextension
1 Set x 30 Reps
machine pullover
1 Set x 30 Reps
Machine Fly
1 Set x 30 Reps
Seated Bench Leg Pull-In
1 Set x 30 Reps
Any
upper and lower body splits
Est. 120 min
13 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
sumo deadlift
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
machine pullover
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
wide grip row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
