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Donegains
Bulking
Advanced
Machine strength
Plan Details
The Donegains routine by Georgelol is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Routine detail
Day 1
Pull
Est. 76 min
9 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 2
Push
Est. 57 min
9 exercises
Dumbbell Fly
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Incline Wide Grip Multigrip Bench Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
Legs/Abs
Est. 83 min
10 exercises
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
5 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Sissy Squat
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 50 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
