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marks trainingschema
Bulking
Advanced
Machine strength
Plan Details
The marks trainingschema routine by markvancaulil is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Fullbody workout 1
Est. 80 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Lat Pulldown Matrix
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Rotational Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Preacher Curl
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Calf Extension Matrix
4 Sets x 8 Reps
Day 1
Biceps
Est. 154 min
19 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Cable U stang
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Biceps Curl Machine Matrix
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell 21e
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Biceps Curl Machine Matrix
4 Sets x 8 Reps
Day 1
Cheast
Est. 136 min
17 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
chest dips
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Incline Press Matrix
4 Sets x 8 Reps
Incline Press Matrix (Variant)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Day 2
Fullbody workout 2
Est. 90 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Calf Extension Matrix
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell One-Arm Reverse Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Day 2
Triceps
Est. 79 min
10 exercises
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Triceps Pushdown V-bar
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
4 Sets x 8 Reps
Day 2
Back
Est. 145 min
18 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable elevated rows (breede stang) 22
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable elevated rows (breede stang) 22
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Day 3
Schoulders
Est. 112 min
14 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell side raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell lateral raise one arm
4 Sets x 8 Reps
Dumbbell side raise one arm (aan pilaar hangend)
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Lateral Raise Matrix
4 Sets x 8 Reps
Day 3
Fullbody workout 3
Est. 82 min
10 exercises
Calf Extension Matrix
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Glute Matrix
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Day 8
Shoulders and Legs
Est. 80 min
10 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell lateral raise one arm
4 Sets x 8 Reps
Day 8
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Day 8
Legs
Est. 126 min
16 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Barbell Single-Leg Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Squat / Lunge Matrix
4 Sets x 8 Reps
Calf Extension Matrix
4 Sets x 8 Reps
Squat Lunge Matrix
4 Sets x 8 Reps
Glute Matrix
4 Sets x 8 Reps
Prone Leg Curl Matrix
4 Sets x 8 Reps
Hip Adductor Matrix
4 Sets x 8 Reps
Day 9
Back and cheast
Est. 240 min
33 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Incline Press Matrix (Variant)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Incline Press Matrix
4 Sets x 8 Reps
Pec Fly Matrix
4 Sets x 8 Reps
Lat Pulldown Matrix
4 Sets x 8 Reps
Seated Row Matrix
4 Sets x 8 Reps
Supine Press Matrix
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Loaded Carriers
4 Sets x 8 Reps
Supine Press Matrix (variant)
4 Sets x 8 Reps
Rear Delt Matrix
4 Sets x 8 Reps
chest dips
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Day 10
Biceps and Triceps
Est. 164 min
20 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Triceps Training 21
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Independent Biceps Curl Matrix
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
