Cut & Bulk
Bulking
Intermediate
Dumbbell
Plan Details
The Cut & Bulk routine by betahack is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Day 2
Est. 77 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
21's
3 Sets x 21 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Any
Day 5
Est. 76 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Side plank
3 Sets
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Calf Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
Day 3
Est. 74 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Side plank
3 Sets
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Calf Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Day 6
Est. 76 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Any
Day 4
Est. 78 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
21's
3 Sets x 21 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Any
Day 7
Est. 75 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Side plank
3 Sets
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Calf Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
21's
3 Sets x 21 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Any
Day 1
Est. 73 min
16 exercises
Plank
3 Sets
Decline Crunch
3 Sets x 11 Reps
Side plank
3 Sets
Leg Press/Squat/Machine Leg Press
3 Sets x 10 Reps
Calf Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Assisted Dip
2 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
