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Home Gym
Bulking
Intermediate
None
Plan Details
The Home Gym routine by ChrisIam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
What I do currently with a benchpress, barbellnd dumbbells at home. Make sure to build strength and stability during the exercises first, before you lower the reps and increase the weight to prevent poor technique and injuries.
Routine detail
Day 1
Barbell
Est. 115 min
9 exercises
Jump Rope
2 Sets
Jumping Jacks
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Gyro Ball
4 Sets
Day 1
Bodyweight
Est. 0 min
0 exercises
This day is empty
Day 2
Equality
Est. 60 min
10 exercises
Jump Rope
2 Sets
Jumping Jacks
1 Set x 60 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5,7,4 Reps
Barbell Deadlift
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Dumbbell Front Raise
3 Sets x 9,9,8 Reps
Barbell Reverse Curl
3 Sets x 12,12,11 Reps
Air Bike
3 Sets x 25,15,11 Reps
Weighted Crunch
3 Sets x 10 Reps
Gyro Ball
3 Sets
Day 3
Full Body
Est. 122 min
10 exercises
Jump Rope
2 Sets
Jumping Jacks
1 Set x 60 Reps
Barbell Squat
3 Sets x 10,11,11 Reps
Barbell Row
3 Sets x 10,6,6 Reps
Barbell Bench Press
3 Sets x 10,6,3 Reps
Dumbbell Tricep Extension
3 Sets x 8,5,5 Reps
Barbell Shoulder Press
3 Sets x 5,3,3 Reps
Barbell Curl
3 Sets x 6,6,4 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15,15,10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
