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Bulky up - without more than 1hr per workout
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Bulky up - without more than 1hr per workout routine by EftyM is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Easy to follow, based on simplicity
Routine detail
Day 1
Workout
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Day 3
Workout
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Day 4
Workout
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 7 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Farmers Carry
3 Sets x 60 Reps
