4 weeks - 10lbs muscle
Bulking
Intermediate
None
Plan Details
The 4 weeks - 10lbs muscle routine by Hutch12380 is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Found on muscle fitness magazine - http://www.muscleandfitness.com/workouts/workout-routines/gain-10-pounds-muscle-4-weeks-1
Routine detail
Day 1
Chest & Triceps
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 6,6,4 Reps
Dumbbell Bench Press
4 Sets x 6,7,7,7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,5,3 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,3 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 6,7,6 Reps
Smith Machine Decline Bench Press (Reverse Grip)
4 Sets x 6,6,6,4 Reps
Calf Raise On A Dumbbell
3 Sets x 20 Reps
Day 2
Legs, Calves & Abs
Est. 0 min
7 exercises
Smith Machine Good Morning
3 Sets x 6,4,5 Reps
Machine Leg Press
4 Sets x 7,6,6,6 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 5,6,6,5 Reps
Bodyweight Calf Raise
3 Sets x 10,15,11 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12,10 Reps
Plank
3 Sets
Day 3
Shoulders & Traps
Est. 0 min
7 exercises
Overhead dumbbell press
3 Sets x 6,8,8 Reps
Dumbbell Arnold Press
4 Sets x 8,8,7,5 Reps
Smith Machine Upright Row
4 Sets x 6,5,6,4 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 7,4,6,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7,6,5 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 4
Back, Biceps & Abs
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6,6,4,5 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 6,6,6,5 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8,9,8,5 Reps
Dumbbell Hammer Curl
3 Sets x 8,6,6 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest & Triceps
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 6,6,4 Reps
Dumbbell Bench Press
4 Sets x 6,7,7,7 Reps
Bench Dip
4 Sets x 8,6,10,11 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10,9,8,6 Reps
Barbell Rear Tricep Extension
3 Sets x 10,10,6 Reps
Barbell Bench Press
3 Sets x 6,4,5 Reps
Day 9
Legs, Calves & Abs
Est. 0 min
7 exercises
Smith Machine Front Squat
3 Sets x 6,5,5 Reps
Machine Leg Press
4 Sets x 7,6,6,6 Reps
Dumbbell Walking Lunge
3 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 5,6,6,5 Reps
Bodyweight Calf Raise
3 Sets x 10,15,11 Reps
Hanging Leg Raise
2 Sets x 6,5 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12,10 Reps
Day 10
Shoulders & Traps
Est. 0 min
8 exercises
Overhead dumbbell press
3 Sets x 6,8,8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 6,6,6,4 Reps
Smith Machine Upright Row
4 Sets x 6,5,6,4 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 7,4,6,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,6,6 Reps
Cable Lateral Raise
3 Sets x 8,5,7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7,6,5 Reps
Calf Raise On A Dumbbell
3 Sets x 20 Reps
Day 11
Back, Biceps & Abs
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6,6,4,5 Reps
T Bar Row
4 Sets x 6,6,5,5 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8,9,8,5 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8,7,8 Reps
Machine Back Extension
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 10,15,11 Reps
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Chest & Back
Est. 0 min
9 exercises
Dumbbell Fly
3 Sets x 6,8,6 Reps
Smith Machine Bench Press
3 Sets x 6,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,3 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12,10,11 Reps
Barbell Rack Pull
3 Sets x 8,8,4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7,6,5 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Calf Raise On A Dumbbell
3 Sets x 20 Reps
Day 16
Legs, Calves & Abs
Est. 0 min
10 exercises
Machine Leg Extension
3 Sets x 6 Reps
Smith Machine Front Squat
3 Sets x 6,5,5 Reps
Machine Leg Press
3 Sets x 7,6,6 Reps
Barbell Romanian Deadlift
3 Sets x 5,6,6 Reps
Machine Seated Leg Curl
3 Sets x 8,8,5 Reps
Dumbbell Seated Calf Raise
3 Sets x 45 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Reverse Crunch
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 11 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Day 17
Shoulders & Traps
Est. 0 min
8 exercises
Cable Lateral Raise
4 Sets x 8,5,7,5 Reps
Dumbbell Alternating Arnold Press
4 Sets x 6,6,6,4 Reps
Smith Machine Shoulder Press
4 Sets x 4,4,6,6 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8,6,8,7 Reps
Machine Reverse Fly
4 Sets x 11,8,8,5 Reps
Dumbbell Shoulder Shrug
4 Sets x 8,6,6,10 Reps
Incline Dumbbell Shrug
3 Sets x 10 Reps
Calf Raise On A Dumbbell
3 Sets x 20 Reps
Day 18
Triceps, Biceps & Abs
Est. 0 min
7 exercises
Barbell Tricep Extension (Supine)
3 Sets x 10,7,7 Reps
Weighted Bench Dip
3 Sets x 20,17,15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8,8,10 Reps
Cable Preacher Curl
3 Sets x 10,10,8 Reps
Hanging Leg Raise
2 Sets x 6,5 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Day 19
Rest
Est. 0 min
0 exercises
This day is empty
Day 20
Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Chest & Back
Est. 0 min
8 exercises
Dumbbell Fly
3 Sets x 6,8,6 Reps
Smith Machine Bench Press
3 Sets x 6,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,3 Reps
Cable Cross-Over
3 Sets x 12,10,11 Reps
Barbell Rack Pull
3 Sets x 8,8,4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7,6,5 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Day 23
Legs, Calves & Abs
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 6 Reps
Smith Machine Squat
3 Sets x 8,8,6 Reps
Machine Leg Press
3 Sets x 7,6,6 Reps
Smith Machine Hack Squat
3 Sets x 7,6,6 Reps
Machine Leg Curl (Prone)
3 Sets x 8,7,6 Reps
Dumbbell Seated Calf Raise
3 Sets x 45 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Hanging Knee Raise
2 Sets x 11 Reps
Day 25
Shoulders & Traps
Est. 0 min
7 exercises
Cable Lateral Raise
3 Sets x 8,5,7 Reps
Dumbbell Alternating Arnold Press
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 4,4,6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8,6,8 Reps
Machine Reverse Fly
3 Sets x 11,8,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,6,6 Reps
Incline Dumbbell Shrug
3 Sets x 10 Reps
Day 25
Triceps, Biceps & Abs
Est. 0 min
7 exercises
Barbell Tricep Extension (Supine)
3 Sets x 10,7,7 Reps
Weighted Bench Dip
3 Sets x 20,17,15 Reps
EZ Bar Close Grip Curl
3 Sets x 8,8,10 Reps
Cable Preacher Curl
3 Sets x 10,10,8 Reps
Cable Rope Hammer Curl
3 Sets x 8,8,5 Reps
Hanging Leg Raise
2 Sets x 6,5 Reps
Machine Ab Crunch
2 Sets x 40 Reps
Day 26
Rest
Est. 0 min
0 exercises
This day is empty
Day 27
Rest
Est. 0 min
0 exercises
This day is empty
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
