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Dumbbell Bulk
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Dumbbell Bulk routine by DWalter_ is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body bulking plan using only dumbbells and bodyweight.
Routine detail
Mon
Chest, Shoulders, Triceps
Est. 0 min
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Floor Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Tue
Legs, Core
Est. 0 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Side Plank
3 Sets x 20 Reps
Wed
Back, Biceps
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Thu
Legs, Core
Est. 0 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Fri
Complete Upper Body
Est. 0 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
