SJL Winter Bulk
Bulking
Advanced
Machine strength
Plan Details
The SJL Winter Bulk routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rest at least 2 days a week. Preferably 3. Rep ranges are designed to induce both types of hypertrophy: Myofibrillar and Sarcoplasmic. Cardio when you feel like it. Or not if bulking. Whatever. Eat big. Lift big. Get big.
Routine detail
Day 1
CHEST + Legs
Est. 63 min
11 exercises
Barbell Bench Press
4 Sets x 12,8,6,4 Reps
Barbell Incline Bench Press
4 Sets x 12,8,6,4 Reps
Machine Fly
4 Sets x 12,8,6,4 Reps
Dumbbell Incline Fly
4 Sets x 12,8,6,4 Reps
Cable Cross-Over
4 Sets x 12,8,6,4 Reps
Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
3 Sets
Machine Leg Press
4 Sets x 12,8,6,4 Reps
Calf Press On Leg Press
4 Sets x 12,8,6,4 Reps
Day 2
SHOULDERS + Arms
Est. 60 min
11 exercises
Barbell Shoulder Press
4 Sets x 12,8,6,4 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,8,6,4 Reps
Barbell Shrug
4 Sets x 12,8,6,4 Reps
Barbell Upright Row
4 Sets x 12,8,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 12,8,6,4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,8,6,4 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Seated Leg Tuck
3 Sets
Barbell Preacher Curl
4 Sets x 12,8,6,4 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12,8,6,4 Reps
Day 3
LEGS + Back
Est. 57 min
10 exercises
Barbell Squat
4 Sets x 12,8,6,4 Reps
Machine Leg Press
4 Sets x 12,8,6,4 Reps
Machine Leg Extension
4 Sets x 12,8,6,4 Reps
Machine Seated Leg Curl
4 Sets x 12,8,6,4 Reps
Calf Press On Leg Press
4 Sets x 12,8,6,4 Reps
Barbell Standing Calf Raise
4 Sets x 12,8,6,4 Reps
Decline Crunch
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12,8,6,4 Reps
Day 4
ARMS + Chest
Est. 78 min
14 exercises
Barbell Curl
4 Sets x 12,8,6,4 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12,8,6,4 Reps
Dumbbell Hammer Curl
4 Sets x 12,8,6,4 Reps
Dumbbell Concentration Curl
4 Sets x 12,8,6,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,8,6,4 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,8,6,4 Reps
Cable Shoulder Extension
4 Sets x 12,8,6,4 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Machine Fly
4 Sets x 12,8,6,4 Reps
Dip
4 Sets x 10 Reps
Day 5
BACK + Shoulders
Est. 56 min
10 exercises
Barbell Deadlift
4 Sets x 12,8,6,4 Reps
Barbell Bent-Over Row
4 Sets x 12,8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,8,6,4 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12,8,6,4 Reps
Cable Seated Row
4 Sets x 12,8,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 12,8,6,4 Reps
Pull-Up
4 Sets x 12,8,6,4 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Dumbbell Seated Arnold Press
4 Sets x 12,8,6,4 Reps
