Bulking Plan
Bulking
Advanced
Machine strength
Plan Details
The Bulking Plan routine by NoAverageOldman is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
You can choose your own exercises, not every exercise have to be done. Put after every set more weight on.
Routine detail
Day 1
Chest & Back
Est. 224 min
36 exercises
Barbell Bench Press
5 Sets x 7 Reps
Barbell Incline Bench Press
5 Sets x 7 Reps
Machine Fly
5 Sets x 7 Reps
Dumbbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
5 Sets x 7 Reps
Dumbbell Fly
5 Sets x 7 Reps
Dumbbell Incline Fly
5 Sets x 7 Reps
Cable Cross-Over
5 Sets x 7 Reps
Barbell Decline Bench Press
5 Sets x 7 Reps
Machine Bench Press
5 Sets x 7 Reps
Cable Lower Chest Raise
5 Sets x 7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 7 Reps
Machine Inner Chest Press
5 Sets x 7 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 7 Reps
Cable Cross-Over
5 Sets x 7 Reps
Dumbell floor press
5 Sets x 7 Reps
Cable One-Arm Lat Pulldown
5 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Barbell Bent-Over Row
5 Sets x 7 Reps
Cable Seated Row
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 7 Reps
T Bar Row
5 Sets x 7 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 7 Reps
Cable V Bar Pulldown
5 Sets x 7 Reps
Cable Shoulder Extension
5 Sets x 7 Reps
Machine Seated Row
5 Sets x 7 Reps
Machine Lat Pulldown
5 Sets x 7 Reps
Machine Assisted Pull-Up
5 Sets x 7 Reps
Cable Rope Seated Row
5 Sets x 7 Reps
Machine Assisted Chin-Up
5 Sets x 7 Reps
Cable One-Arm Seated Row
5 Sets x 7 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 7 Reps
Cable One-Arm Lat Pulldown
5 Sets x 7 Reps
Cable One-Arm Row
5 Sets x 7 Reps
Smith Machine One-Arm Row
5 Sets x 7 Reps
Day 2
Shoulders & Biceps
Est. 193 min
31 exercises
Dumbbell Lateral Raise
5 Sets x 7 Reps
Dumbbell Seated Shoulder Press
5 Sets x 7 Reps
Dumbbell Shoulder Shrug
5 Sets x 7 Reps
Dumbbell Seated Arnold Press
5 Sets x 7 Reps
Barbell Military Press
5 Sets x 7 Reps
Machine Shoulder Press
5 Sets x 7 Reps
Weight Plate Front Raise
5 Sets x 7 Reps
Machine Reverse Fly
5 Sets x 7 Reps
Dumbbell Cuban Press
5 Sets x 7 Reps
Cable Internal Rotation
5 Sets x 7 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 7 Reps
Cable Rope Face Pull
5 Sets x 7 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 7 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 7 Reps
Dumbbell Seated One-Arm Shoulder Press
5 Sets x 7 Reps
Smith Machine Shoulder Press (Close Grip)
5 Sets x 7 Reps
Barbell Curl
5 Sets x 7 Reps
Dumbbell Incline Curl
5 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell Concentration Curl
5 Sets x 7 Reps
Dumbbell Hammer Curl
5 Sets x 7 Reps
Preacher Curl Machine
5 Sets x 7 Reps
Dumbbell Alternating Incline Curl
5 Sets x 7 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 7 Reps
Cable Dual Overhead Curl
5 Sets x 7 Reps
Cable Rope Hammer Curl
5 Sets x 7 Reps
Dumbbell Alternating Seated Curl
5 Sets x 7 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 7 Reps
Dumbbell Incline Curl
5 Sets x 7 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell One-Arm Seated Curl
5 Sets x 7 Reps
Day 3
Legs & Triceps
Est. 210 min
35 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Leg Extension
5 Sets x 7 Reps
Machine Leg Press
5 Sets x 7 Reps
Machine Seated Leg Curl
5 Sets x 7 Reps
Smith Machine Squat
5 Sets x 7 Reps
Barbell Front Squat
5 Sets x 7 Reps
Machine Hip Abduction
5 Sets x 7 Reps
Machine Hip Adduction
5 Sets x 7 Reps
Hack Squat
5 Sets x 7 Reps
Machine Leg Press
5 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 7 Reps
Machine Single-Leg Extension
5 Sets x 7 Reps
Machine Leg Press (Wide Stance)
5 Sets x 7 Reps
Machine Single-Leg Press
5 Sets x 7 Reps
Machine Single-Leg Curl
5 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 7 Reps
Calf Press On Leg Press
5 Sets x 7 Reps
Bodyweight Calf Raise
5 Sets x 7 Reps
Machine Calf Press
5 Sets x 7 Reps
Machine Single-Leg Calf Press
5 Sets x 7 Reps
Cable Shoulder Extension
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Barbell Bench Press (Close Grip)
5 Sets x 7 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 7 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 7 Reps
Dumbbell Seated Tricep Press
5 Sets x 7 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 7 Reps
Machine Dip
5 Sets x 7 Reps
Machine Tricep Extension
5 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 7 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 7 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 7 Reps
Machine Assisted Dip
5 Sets x 7 Reps
Cable Tricep Kickback
5 Sets x 7 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 7 Reps
Day 4
Cardio
Est. 121 min
7 exercises
Elliptical Training
1 Set
Walking
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Recumbent Bike
1 Set
Day 5
Chest & Back
Est. 224 min
36 exercises
Barbell Bench Press
5 Sets x 7 Reps
Barbell Incline Bench Press
5 Sets x 7 Reps
Machine Fly
5 Sets x 7 Reps
Dumbbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
5 Sets x 7 Reps
Dumbbell Fly
5 Sets x 7 Reps
Dumbbell Incline Fly
5 Sets x 7 Reps
Cable Cross-Over
5 Sets x 7 Reps
Barbell Decline Bench Press
5 Sets x 7 Reps
Machine Bench Press
5 Sets x 7 Reps
Cable Lower Chest Raise
5 Sets x 7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 7 Reps
Machine Inner Chest Press
5 Sets x 7 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 7 Reps
Cable Cross-Over
5 Sets x 7 Reps
Dumbell floor press
5 Sets x 7 Reps
Cable One-Arm Lat Pulldown
5 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Barbell Bent-Over Row
5 Sets x 7 Reps
Cable Seated Row
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 7 Reps
T Bar Row
5 Sets x 7 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 7 Reps
Cable V Bar Pulldown
5 Sets x 7 Reps
Cable Shoulder Extension
5 Sets x 7 Reps
Machine Seated Row
5 Sets x 7 Reps
Machine Lat Pulldown
5 Sets x 7 Reps
Machine Assisted Pull-Up
5 Sets x 7 Reps
Cable Rope Seated Row
5 Sets x 7 Reps
Machine Assisted Chin-Up
5 Sets x 7 Reps
Cable One-Arm Seated Row
5 Sets x 7 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 7 Reps
Cable One-Arm Lat Pulldown
5 Sets x 7 Reps
Cable One-Arm Row
5 Sets x 7 Reps
Smith Machine One-Arm Row
5 Sets x 7 Reps
Day 6
Shoulders & Biceps
Est. 193 min
31 exercises
Dumbbell Lateral Raise
5 Sets x 7 Reps
Dumbbell Seated Shoulder Press
5 Sets x 7 Reps
Dumbbell Shoulder Shrug
5 Sets x 7 Reps
Dumbbell Seated Arnold Press
5 Sets x 7 Reps
Barbell Military Press
5 Sets x 7 Reps
Machine Shoulder Press
5 Sets x 7 Reps
Weight Plate Front Raise
5 Sets x 7 Reps
Machine Reverse Fly
5 Sets x 7 Reps
Dumbbell Cuban Press
5 Sets x 7 Reps
Cable Internal Rotation
5 Sets x 7 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 7 Reps
Cable Rope Face Pull
5 Sets x 7 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 7 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 7 Reps
Dumbbell Seated One-Arm Shoulder Press
5 Sets x 7 Reps
Smith Machine Shoulder Press (Close Grip)
5 Sets x 7 Reps
Barbell Curl
5 Sets x 7 Reps
Dumbbell Incline Curl
5 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell Concentration Curl
5 Sets x 7 Reps
Dumbbell Hammer Curl
5 Sets x 7 Reps
Preacher Curl Machine
5 Sets x 7 Reps
Dumbbell Alternating Incline Curl
5 Sets x 7 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 7 Reps
Cable Dual Overhead Curl
5 Sets x 7 Reps
Cable Rope Hammer Curl
5 Sets x 7 Reps
Dumbbell Alternating Seated Curl
5 Sets x 7 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 7 Reps
Dumbbell Incline Curl
5 Sets x 7 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell One-Arm Seated Curl
5 Sets x 7 Reps
Day 7
Legs & Triceps
Est. 210 min
35 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Leg Extension
5 Sets x 7 Reps
Machine Leg Press
5 Sets x 7 Reps
Machine Seated Leg Curl
5 Sets x 7 Reps
Smith Machine Squat
5 Sets x 7 Reps
Barbell Front Squat
5 Sets x 7 Reps
Machine Hip Abduction
5 Sets x 7 Reps
Machine Hip Adduction
5 Sets x 7 Reps
Hack Squat
5 Sets x 7 Reps
Machine Leg Press
5 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 7 Reps
Machine Single-Leg Extension
5 Sets x 7 Reps
Machine Leg Press (Wide Stance)
5 Sets x 7 Reps
Machine Single-Leg Press
5 Sets x 7 Reps
Machine Single-Leg Curl
5 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 7 Reps
Calf Press On Leg Press
5 Sets x 7 Reps
Bodyweight Calf Raise
5 Sets x 7 Reps
Machine Calf Press
5 Sets x 7 Reps
Machine Single-Leg Calf Press
5 Sets x 7 Reps
Cable Shoulder Extension
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Barbell Bench Press (Close Grip)
5 Sets x 7 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 7 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 7 Reps
Dumbbell Seated Tricep Press
5 Sets x 7 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 7 Reps
Machine Dip
5 Sets x 7 Reps
Machine Tricep Extension
5 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 7 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 7 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 7 Reps
Machine Assisted Dip
5 Sets x 7 Reps
Cable Tricep Kickback
5 Sets x 7 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 7 Reps
