Get Bulk (Weeks 5-8)
Bulking
Intermediate
Machine strength
Plan Details
The Get Bulk (Weeks 5-8) routine by Lnfl24life is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is built around equipment at Gold's Gym. The second month will target each muscle group with an extra emphasis on Back. I only put 2 standard Abs exercises on here because of the data base. You can mix and match any Abs exercises depending on whats available to you and your goals for that area.
Routine detail
Mon
Chest and Abs
Est. 85 min
9 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Tue
Back and Legs
Est. 85 min
10 exercises
Leverage Machine High Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Wed
Triceps and Abs
Est. 66 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Thu
Biceps and Shoulders
Est. 87 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Fri
Back and Abs
Est. 67 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Barbell Deadlift
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
