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Bulking Routine
Bulking
Intermediate
Dumbbell
Plan Details
The Bulking Routine routine by rocket4 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 58 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 20 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Pull
Est. 50 min
7 exercises
Cable Elevated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Legs
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
2 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
HIIT
Est. 46 min
4 exercises
Speed Skater
3 Sets x 60 Reps
Jumping Lunge
3 Sets x 60 Reps
Seated Knee Tuck
3 Sets x 60 Reps
Mountain Climber
3 Sets x 60 Reps
