Strength Gainer
Bulking
Intermediate
Dumbbell
Plan Details
The Strength Gainer routine by djones27 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and biceps
Est. 74 min
8 exercises
pulsing pull up
3 Sets x 3 Reps
V Bar Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Tue
Chest, shoulders and Triceps
Est. 94 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Legs and traps
Est. 84 min
9 exercises
Barbell Clean Deadlift
4 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
