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28-Day Bulking (Basic Gym Equipment)
AUDIO TIP
Bulking
Beginner
None
Plan Details
The 28-Day Bulking (Basic Gym Equipment) routine by karen.leija is a 28 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 28-day bulking exercise program that uses minimal gym equipment. The offers a combination of upper body and lower body days split by body part. The training schedule looks as follows. Day 1: Legs & Core Day 2: Back & Arms Day 3: Chest, Shoulders & Triceps Day 4: Legs & Core Day 5: Back & Biceps Day 6: Chest, Shoulders, & Triceps Day 7: Foam Roll (on own) & Flexibility Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Air Bike
2 Sets x 12,10 Reps
Weighted Crunch
2 Sets x 12,10 Reps
Bench Leg Pull-In
2 Sets x 12,10 Reps
Day 2
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Chest, Shoulder & Tricep
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 4
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 10,8,8 Reps
Dumbbell Reverse Lunge
3 Sets x 10,8,8 Reps
Dumbbell Bench Squat
3 Sets x 10,8,8 Reps
Air Bike
2 Sets x 12 Reps
Weighted Crunch
2 Sets x 12 Reps
Bench Leg Pull-In
2 Sets x 12 Reps
Day 5
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Day 6
Chest, Shoulder & Tricep
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 10,8,8 Reps
Barbell Incline Bench Press
3 Sets x 10,8,8 Reps
Barbell Military Press
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,8 Reps
Dip
3 Sets x 10,8,8 Reps
Day 7
Foam Roll & Flexibility
Est. 0 min
10 exercises
Prisoner Squat
1 Set x 10 Reps
World's Greatest Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Table Pose
1 Set x 8 Reps
Hamstring Stretch
1 Set x 10 Reps
Upward Facing Dog
1 Set x 8 Reps
Superman
1 Set
Sphinx
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Day 8
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 10,10,8 Reps
Dumbbell Reverse Lunge
3 Sets x 10,10,8 Reps
Dumbbell Bench Squat
3 Sets x 10,10,8 Reps
Air Bike
2 Sets x 15,10 Reps
Weighted Crunch
2 Sets x 15,10 Reps
Bench Leg Pull-In
2 Sets x 15,10 Reps
Day 9
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 10,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 10,10,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 10,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,10,8 Reps
Day 10
Chest, Shoulder & Tricep
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 10,10,8 Reps
Barbell Incline Bench Press
3 Sets x 10,10,8 Reps
Barbell Military Press
3 Sets x 10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Dip
3 Sets x 10,10,8 Reps
Day 11
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Air Bike
2 Sets x 15,10 Reps
Weighted Crunch
2 Sets x 15,10 Reps
Bench Leg Pull-In
2 Sets x 15,10 Reps
Day 12
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 13
Chest, Shoulder & Tricep
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 14
Foam Roll & Flexibility
Est. 0 min
9 exercises
Prisoner Squat
1 Set x 10 Reps
Wide Leg Stretch
1 Set
Table Pose
1 Set x 8 Reps
Hamstring Stretch
1 Set x 10 Reps
Upward Facing Dog
1 Set x 8 Reps
Superman
1 Set
Sphinx
1 Set x 10 Reps
Cat Stretch
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Day 15
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 12,10,10 Reps
Dumbbell Reverse Lunge
3 Sets x 12,10,10 Reps
Dumbbell Bench Squat
3 Sets x 12,10,10 Reps
Air Bike
3 Sets x 15,12,12 Reps
Weighted Crunch
3 Sets x 15,12,12 Reps
Bench Leg Pull-In
3 Sets x 15,12,12 Reps
Day 16
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 12,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,10 Reps
Machine Lat Pulldown
3 Sets x 12,10,10 Reps
Barbell Curl
3 Sets x 12,10,10 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,10 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,10 Reps
Day 17
Chest, Shoulder & Tricep
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 12,10,10 Reps
Barbell Incline Bench Press
3 Sets x 12,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,10 Reps
Barbell Military Press
3 Sets x 12,10,10 Reps
Dip
3 Sets x 12,10,10 Reps
Day 18
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 12,12,10 Reps
Dumbbell Reverse Lunge
3 Sets x 12,12,10 Reps
Dumbbell Bench Squat
3 Sets x 12,12,10 Reps
Air Bike
2 Sets x 15,14 Reps
Weighted Crunch
2 Sets x 15,14 Reps
Bench Leg Pull-In
2 Sets x 15,14 Reps
Day 19
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 12,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 12,12,10 Reps
Machine Lat Pulldown
3 Sets x 12,12,10 Reps
Barbell Curl
3 Sets x 12,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 12,12,10 Reps
Dumbbell Hammer Curl
3 Sets x 12,12,10 Reps
Day 20
Chest, Shoulder & Tricep
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 12,12,10 Reps
Barbell Decline Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,12,10 Reps
Barbell Military Press
3 Sets x 12,12,10 Reps
Dip
3 Sets x 12,12,10 Reps
Day 21
Foam Roll & Flexibility
Est. 0 min
9 exercises
Prisoner Squat
1 Set x 12 Reps
Wide Leg Stretch
1 Set
Table Pose
1 Set x 10 Reps
Hamstring Stretch
1 Set x 12 Reps
Upward Facing Dog
1 Set x 10 Reps
Superman
1 Set
Sphinx
1 Set x 12 Reps
Cat Stretch
1 Set x 12 Reps
Extended Arm Child Pose
1 Set x 12 Reps
Day 22
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Air Bike
2 Sets x 15 Reps
Weighted Crunch
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Day 23
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 24
Chest, Shoulder & Tricep
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Push Press Behind the Neck
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Day 25
Legs & Core
Est. 0 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Air Bike
2 Sets x 18,15 Reps
Weighted Crunch
2 Sets x 18,15 Reps
Weight Plate Russian Twist
2 Sets x 18,15 Reps
Day 26
Back & Arms
Est. 0 min
6 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 15,12,12 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 27
Chest, Shoulder & Triceps
Est. 0 min
6 exercises
Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Push Press Behind the Neck
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Day 28
Foam Roll & Flexibility
Est. 0 min
9 exercises
Prisoner Squat
1 Set x 12 Reps
Wide Leg Stretch
1 Set
Table Pose
1 Set x 12 Reps
Hamstring Stretch
1 Set x 12 Reps
Upward Facing Dog
1 Set x 12 Reps
Superman
1 Set
Sphinx
1 Set x 12 Reps
Cat Stretch
1 Set x 12 Reps
Extended Arm Child Pose
1 Set x 12 Reps
