High Intensity Bulking Routine
Bulking
Advanced
Machine strength
Plan Details
The High Intensity Bulking Routine routine by panayao is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Advanced bulking routine which utilizes dropsets (drop 10 lbs for each dropset) and supersets (most with the same muscle group). This routine is very high intensity, and requires adhering strictly to rest times to not spend 2+ hours in the gym. Consists of 5 different days. Days 1,5 work chest, biceps, and abs. Day 3 works chest, biceps, and legs. Days 2,4,8 work back, triceps, and shoulders. Day 7 works legs, forearms, and abs. Day 9 is a combo day: chest, biceps, legs, and forearms.
Routine detail
Day 1
Chest, Biceps, and Abs
Est. 125 min
19 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 2
Back, Triceps, and Shoulders
Est. 132 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 3
Chest, Biceps, and Legs
Est. 140 min
24 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Day 4
Back, Triceps, and Shoulders
Est. 132 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 5
Chest, Biceps, and Abs
Est. 125 min
19 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Legs, Forearms, and Abs
Est. 135 min
21 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 8
Back, Triceps, and Shoulders
Est. 132 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 9
Chest, Biceps, Legs, and Forearms
Est. 153 min
27 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Day 10
Rest Day
Est. 0 min
0 exercises
This day is empty
