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Craig Whittaker Plan for Bulking
Bulking
Intermediate
Dumbbell
Plan Details
The Craig Whittaker Plan for Bulking routine by p.whittaker is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My brother Plan
Routine detail
Mon
Push Chest & Triceps
Est. 52 min
7 exercises
Push-Up
1 Set x 55 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Tue
Pull Back, shoulders & Biceps
Est. 84 min
10 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Bent-Over Row
8 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
21's
3 Sets x 21 Reps
Thu
Legs
Est. 50 min
8 exercises
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
1 Set x 10 Reps
Smith machine sumo squats
1 Set x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Any
Core 1
Est. 20 min
3 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Plank
3 Sets
Any
Core 2
Est. 17 min
4 exercises
Sit-Up
4 Sets x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Janda Sit-Up
1 Set x 10 Reps
