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Mass gain
Bulking
Intermediate
Dumbbell
Plan Details
The Mass gain routine by kpanican is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For more cuts
Routine detail
Mon
Abs Chest and Triceps
Est. 227 min
18 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Jump Rope
1 Set
Tue
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
Wed
Abs Back and Biceps
Est. 240 min
22 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Thu
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
Fri
Abs Legs and Shoulders
Est. 240 min
26 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Full-body
Est. 240 min
30 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Superman
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Jump Rope
1 Set
Sun
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
