bulk plan - kepion
Bulking
Advanced
None
Plan Details
The bulk plan - kepion routine by kepion is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 day 2 day rest
Routine detail
Day 1
Chest / abs
Est. 240 min
27 exercises
Cable Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
7 Sets x 8 Reps
Hanging Knee Raise Rotation
4 Sets x 8 Reps
Cable Lateral Raise
11 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Side Bend
5 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
2 Sets x 8 Reps
Cable Reverse Wood Chop
2 Sets x 8 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Cable Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
6 Sets x 8 Reps
Day 2
shoulders / abs
Est. 240 min
21 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Cable Tricep Kickback
6 Sets x 8 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 8 Reps
Dumbbell Prone Deltoid Raise
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 8 Reps
Crunch
6 Sets x 8 Reps
Leg Raise
5 Sets x 8 Reps
Weight Plate Rotation
5 Sets x 8 Reps
Weighted Hanging Knee Raise
5 Sets x 8 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Day 3
legs / abs
Est. 240 min
22 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
9 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Good Morning
2 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Barbell Standing Calf Raise
8 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Plank
5 Sets
Treadmill Running
1 Set
Step Machine
1 Set
Day 4
arms / abs
Est. 240 min
23 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Reverse Preacher Curl
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Wrist Roller
4 Sets x 8 Reps
Cable Behind the Back Wrist Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Dragon Flag
3 Sets x 8 Reps
Day 5
back / abs
Est. 238 min
22 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Leg Raise
7 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Treadmill Running
1 Set
Cable Deltoid Raise
3 Sets x 8 Reps
Step Machine
1 Set
Day 6
abs
Est. 134 min
12 exercises
Hanging Leg Raise
4 Sets x 8 Reps
Cable Seated Crunch
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Step Machine
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable Reverse Wood Chop
2 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
