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AmandaKBMs Bulding Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The AmandaKBMs Bulding Plan routine by AmandaKBM is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The goal is to progressively build while hitting each muscle group twice a week. It may not always work out that way, so walks (or any form of cardio) fill the gaps. Happy Lifting!!
Routine detail
Mon
Chest & Triceps Day 1
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tue
Legs & Shoulders Day 1
Est. 60 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Landmine Thruster
3 Sets x 8 Reps
Band Deltoid Pull Aparts
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Wed
Core Cardio
Est. 88 min
12 exercises
Walking
1 Set
Bench Dip
2 Sets x 8 Reps
Burpee
1 Set x 10 Reps
Plank
1 Set
"W" "I" "T" "Y" Stretch
1 Set x 5 Reps
"L" Stretch
1 Set x 5 Reps
Plank Pull Through
1 Set x 10 Reps
Weighted Trunk Rotation
1 Set x 10 Reps
Bench Crunch
1 Set x 20 Reps
Backward 7's
1 Set x 8 Reps
Mountain Hip Dips
1 Set x 8 Reps
Weighted Hula Hoop
1 Set
Thu
Back & Biceps Day 2
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Landmine Meadow Row
3 Sets x 8 Reps
Landmine Meadow Row
3 Sets x 8 Reps
Landmine Rotations
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Fri
Chest & Triceps Day 2
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Sat
Legs & Shoulders Day 2
Est. 60 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Landmine Thruster
3 Sets x 8 Reps
Band Deltoid Pull Aparts
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Sun
Back & Biceps Day 1
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Landmine Meadow Row
3 Sets x 8 Reps
Landmine Meadow Row
3 Sets x 8 Reps
Landmine Rotations
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Any
Walking
Est. 20 min
2 exercises
Walking
1 Set
Bench Dip
2 Sets x 8 Reps
Any
Assessment
Est. 39 min
4 exercises
Push-Up
1 Set x 8 Reps
Plank
1 Set
Wall Sit
1 Set
Walking
1 Set
