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Winter Bulk
Bulking
Intermediate
Machine strength
Plan Details
The Winter Bulk routine by rmerrywell is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs and Calves
Est. 95 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Decline Crunch
5 Sets x 20 Reps
Tue
Chest and Triceps
Est. 110 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Back, Biceps & Forearms
Est. 124 min
9 exercises
Chin-Up with Knee Raise
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Fri
Legs and Calves
Est. 92 min
7 exercises
Hack Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Glute Press
5 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Sat
Shoulders and Abs
Est. 95 min
8 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Decline Bench Rotational Sit-Up
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Sun
Rest Day
Est. 102 min
7 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Decline Crunch
5 Sets x 12 Reps
