Fast bulking
Bulking
Intermediate
Machine strength
Plan Details
The Fast bulking routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3-day fast bulking routine. Only 1 set on each excercise but make the last rep truly last so that nothing can force you to make even one more. On the whole it shouldn't last more than 45 minutes.
Routine detail
Day 1
Monday
Est. 53 min
14 exercises
Barbell Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Dip
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Stability Ball Oblique Curl
1 Set x 10 Reps
Cable Wrist Curl
1 Set x 30 Reps
Day 2
Wednesday
Est. 53 min
14 exercises
Barbell Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Dip
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Stability Ball Oblique Curl
1 Set x 10 Reps
Cable Wrist Curl
1 Set x 30 Reps
Day 3
Friday
Est. 53 min
14 exercises
Barbell Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Cable Seated Row
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Dip
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Stability Ball Oblique Curl
1 Set x 10 Reps
Cable Wrist Curl
1 Set x 30 Reps
