Bulking Plan
Shared By : ACoppens VIP
Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 278

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Description

You can choose your own exercises, not every exercise have to be done. Put after every set more weight on.

Day 1 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 20 sec 7 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Machine Fly Machine Fly 20 sec 7 5 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 20 sec 7 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 20 sec 7 5 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 20 sec 7 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 20 sec 7 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 20 sec 7 5 Progress Chart

Chest

Bench Press Machine Bench Press Machine 20 sec 7 5 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 20 sec 7 5 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 20 sec 7 5 Progress Chart

Chest

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 20 sec 7 5 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 20 sec 7 5 Progress Chart

Chest

Dumbell floor press 20 sec 7 5 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 20 sec 7 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 20 sec 7 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 7 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 20 sec 7 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 20 sec 7 5 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 20 sec 7 5 Progress Chart

Back

T Bar Row T Bar Row 20 sec 7 5 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 20 sec 7 5 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 20 sec 7 5 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 20 sec 7 5 Progress Chart

Back

Seated Machine Row Seated Machine Row 20 sec 7 5 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 20 sec 7 5 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 20 sec 7 5 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 20 sec 7 5 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 20 sec 7 5 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 20 sec 7 5 Progress Chart

Back

Reverse Grip Machine Lat Pull Down Reverse Grip Machine Lat Pull Down 20 sec 7 5 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 20 sec 7 5 Progress Chart

Back

Cable Standing One Arm Row Cable Standing One Arm Row 20 sec 7 5 Progress Chart

Back

Smith Machine One Arm Row Smith Machine One Arm Row 20 sec 7 5 Progress Chart
Day 2 Shoulders & Biceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 20 sec 7 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 20 sec 7 5 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 20 sec 7 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 20 sec 7 5 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 20 sec 7 5 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Alternate Seated Arnold Press Dumbbell Alternate Seated Arnold Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell One Arm Shoulder Press Dumbbell One Arm Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell One Arm Seated Shoulder Press Dumbbell One Arm Seated Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Smith Machine Close Grip Shoulder Press Smith Machine Close Grip Shoulder Press 20 sec 7 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 20 sec 7 5 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 20 sec 7 5 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 20 sec 7 5 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 20 sec 7 5 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Seated Hammer Curl Dumbbell Alternate Seated Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell One Arm Seated Curl Dumbbell One Arm Seated Curl 20 sec 7 5 Progress Chart
Day 3 Legs & Triceps
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 7 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Leg Press 20 sec 7 5 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 20 sec 7 5 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 20 sec 7 5 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 20 sec 7 5 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 20 sec 7 5 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 20 sec 7 5 Progress Chart

Upper Legs

Hack Squat Hack Squat 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 20 sec 7 5 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 20 sec 7 5 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 20 sec 7 5 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 20 sec 7 5 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine With Narrow Stance Leg Press Machine With Narrow Stance 20 sec 7 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 20 sec 7 5 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 20 sec 7 5 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 20 sec 7 5 Progress Chart

Lower Legs

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 20 sec 7 5 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 20 sec 7 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 20 sec 7 5 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 20 sec 7 5 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 20 sec 7 5 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 20 sec 7 5 Progress Chart

Triceps

Dip Machine Dip Machine 20 sec 7 5 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 20 sec 7 5 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 20 sec 7 5 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 20 sec 7 5 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 20 sec 7 5 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 20 sec 7 5 Progress Chart

Triceps

EZ Bar Seated Reverse Grip French Press EZ Bar Seated Reverse Grip French Press 20 sec 7 5 Progress Chart
Day 4 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Cardio

Walking Walking 15 min - - Progress Chart

Cardio

Rowing Rowing 15 min - - Progress Chart

Cardio

Stationary Bike Stationary Bike 15 min - - Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 20 min - - Progress Chart
Day 5 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 20 sec 7 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Machine Fly Machine Fly 20 sec 7 5 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 20 sec 7 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 20 sec 7 5 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 20 sec 7 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 20 sec 7 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 20 sec 7 5 Progress Chart

Chest

Bench Press Machine Bench Press Machine 20 sec 7 5 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 20 sec 7 5 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 20 sec 7 5 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 20 sec 7 5 Progress Chart

Chest

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 20 sec 7 5 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 20 sec 7 5 Progress Chart

Chest

Dumbell floor press 20 sec 7 5 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 20 sec 7 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 20 sec 7 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 7 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 20 sec 7 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 20 sec 7 5 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 20 sec 7 5 Progress Chart

Back

T Bar Row T Bar Row 20 sec 7 5 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 20 sec 7 5 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 20 sec 7 5 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 20 sec 7 5 Progress Chart

Back

Seated Machine Row Seated Machine Row 20 sec 7 5 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 20 sec 7 5 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 20 sec 7 5 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 20 sec 7 5 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 20 sec 7 5 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 20 sec 7 5 Progress Chart

Back

Reverse Grip Machine Lat Pull Down Reverse Grip Machine Lat Pull Down 20 sec 7 5 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 20 sec 7 5 Progress Chart

Back

Cable Standing One Arm Row Cable Standing One Arm Row 20 sec 7 5 Progress Chart

Back

Smith Machine One Arm Row Smith Machine One Arm Row 20 sec 7 5 Progress Chart
Day 6 Shoulders & Biceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 20 sec 7 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 20 sec 7 5 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 20 sec 7 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 20 sec 7 5 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 20 sec 7 5 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 20 sec 7 5 Progress Chart

Shoulders

Dumbbell Alternate Seated Arnold Press Dumbbell Alternate Seated Arnold Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell One Arm Shoulder Press Dumbbell One Arm Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Dumbbell One Arm Seated Shoulder Press Dumbbell One Arm Seated Shoulder Press 20 sec 7 5 Progress Chart

Shoulders

Smith Machine Close Grip Shoulder Press Smith Machine Close Grip Shoulder Press 20 sec 7 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 20 sec 7 5 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 20 sec 7 5 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 20 sec 7 5 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 20 sec 7 5 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell Alternate Seated Hammer Curl Dumbbell Alternate Seated Hammer Curl 20 sec 7 5 Progress Chart

Biceps

Dumbbell One Arm Seated Curl Dumbbell One Arm Seated Curl 20 sec 7 5 Progress Chart
Day 7 Legs & Triceps
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 20 sec 7 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Leg Press 20 sec 7 5 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 20 sec 7 5 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 20 sec 7 5 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 20 sec 7 5 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 20 sec 7 5 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 20 sec 7 5 Progress Chart

Upper Legs

Hack Squat Hack Squat 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 20 sec 7 5 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 20 sec 7 5 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 20 sec 7 5 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 20 sec 7 5 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 20 sec 7 5 Progress Chart

Upper Legs

Leg Press Machine With Narrow Stance Leg Press Machine With Narrow Stance 20 sec 7 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 20 sec 7 5 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 20 sec 7 5 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 20 sec 7 5 Progress Chart

Lower Legs

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 20 sec 7 5 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 20 sec 7 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 20 sec 7 5 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 20 sec 7 5 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 20 sec 7 5 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 20 sec 7 5 Progress Chart

Triceps

Dip Machine Dip Machine 20 sec 7 5 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 20 sec 7 5 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 20 sec 7 5 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 20 sec 7 5 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 20 sec 7 5 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 20 sec 7 5 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 20 sec 7 5 Progress Chart

Triceps

EZ Bar Seated Reverse Grip French Press EZ Bar Seated Reverse Grip French Press 20 sec 7 5 Progress Chart