U Bulking Programme - JEFIT

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U Bulking Programme - JEFIT

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U Bulking Programme

Bulking

Intermediate

Barbell

Plan Details

The U Bulking Programme routine by PowerPT is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Monday after Training HIIT fast/walk 30/120 30/90 30/60 30/45 30/30 30/45 30/60 30/90 30/120

Routine detail

Mon

Chest & Triceps

Est. 61 min

8 exercises

Weighted Drop Push-Up Demonstration

Weighted Drop Push-Up

1 Set x 50 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 50 Reps

Tue

Back & Abs

Est. 73 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 50 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 50 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Side Plank Demonstration

Side Plank

4 Sets x 12 Reps

Thu

Legs & Abs

Est. 101 min

13 exercises

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 12 Reps

Band Squat Demonstration

Band Squat

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

1 Set x 50 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Side Plank Demonstration

Side Plank

4 Sets x 12 Reps

Fri

Shoulders & Biceps

Est. 69 min

11 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

1 Set x 50 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

1 Set x 50 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 50 Reps

Any

giant set

Est. 16 min

3 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 10 Reps