The Blue Print - JEFIT

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The Blue Print - JEFIT

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The Blue Print

Bulking

Advanced

Machine strength

Plan Details

The The Blue Print routine by Tomsuttonjr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Rep range depends on if bulking or cutting. 10-20 moderate weight - Cutting 4-8 heavy weight - Bulking

Routine detail

Day 1

Chest & 2 Exercises for Triceps

Est. 95 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Squeeze Press Demonstration

Dumbbell Squeeze Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 15 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 15 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Day 2

Biceps & 2 Exercises for Back

Est. 107 min

9 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Legs

Est. 120 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 100 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 20 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

Triceps & 2 Exercises for Chest

Est. 74 min

8 exercises

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 20 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Day 5

Back & 2 Exercises for Biceps

Est. 82 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

One Knee High Rope/cable pull Demonstration

One Knee High Rope/cable pull

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 20 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

1 Set x 100 Reps

Day 6

Shoulders & 2 Exercises for Legs

Est. 88 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Standing Cable Oblique Push Down Demonstration

Standing Cable Oblique Push Down

3 Sets x 15 Reps