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12 weeks muscle building
Bulking
Advanced
Machine strength
Plan Details
The 12 weeks muscle building routine by Yannick1984 is a 19 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
quads and abs
Est. 80 min
9 exercises
Machine Leg Press
5 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Mon
dag8 week 2 benen
Est. 72 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Elliptical Training
1 Set
Mon
dag15 week benen
Est. 61 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Step Machine
1 Set
Tue
chest tricep
Est. 66 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
dag 9 week2 chest triczp
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 18 Reps
Dumbbell Incline Fly
4 Sets x 18 Reps
EZ Bar Incline Tricep Extension
3 Sets x 18 Reps
Dip
3 Sets x 14,18,18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Walking
1 Set
Tue
dag16week3 chest tricep
Est. 63 min
8 exercises
Dumbbell Incline Bench Press
2 Sets x 25 Reps
Dumbbell Bench Press
2 Sets x 25 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Wed
shoulders trap
Est. 39 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Wed
dag17 week3 shoulders
Est. 91 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
dag10 week 2 shoulders
Est. 146 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 20 Reps
Dumbbell Front Incline Raise
4 Sets x 18 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Thu
back
Est. 56 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
dag 11 week2 back
Est. 51 min
6 exercises
Chin-Up with Knee Raise
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 18 Reps
Leverage Machine Iso Row
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 18 Reps
Thu
dag18 week3 back
Est. 39 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Fri
dag19 week 3 biceps calfs abs
Est. 87 min
10 exercises
Barbell Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
EZ Bar Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
biceps calfs abs
Est. 79 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Fri
dag12 week2 bicep calfs abs
Est. 54 min
7 exercises
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Elliptical Training
1 Set
Sat
activerest week2 rest alot
Est. 0 min
0 exercises
This day is empty
Sat
rest day active
Est. 32 min
1 exercise
Mountain Biking
1 Set
Sun
active rest day
Est. 0 min
0 exercises
This day is empty
Sun
dag14 week2 active rest
Est. 0 min
0 exercises
This day is empty
