Ecto-Gain
Bulking
Intermediate
Machine strength
Plan Details
The Ecto-Gain routine by sam.lala is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a short term routine for hard gainers. Focuses on Calfs, arms and shoulders. Building foundations for big workouts. Compound exercises used heavily.
Routine detail
Mon
Shoulders and Arms
Est. 96 min
15 exercises
Dumbbell Alternating Deltoid Raise
1 Set x 12 Reps
Pull-Up
1 Set x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
1 Set x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Tue
Cardio Rest
Est. 56 min
9 exercises
Stability Ball Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Plank
2 Sets
Wed
Legs
Est. 79 min
10 exercises
Indoor Cycling
1 Set
Barbell Squat
1 Set x 20 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Elliptical Training
1 Set
Thu
Chest and Triceps
Est. 104 min
17 exercises
Push-Up
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Pull-Up
1 Set x 8 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 21 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 15 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Back and Bicep
Est. 101 min
10 exercises
Machine Inverted Row (Feet Elevated)
20 Sets x 1 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Curl
2 Sets x 21 Reps
