Full body bulk
Bulking
Intermediate
Machine strength
Plan Details
The Full body bulk routine by jonc75 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body bulk with limited days to go to gym
Routine detail
Day 1
Leg Day
Est. 237 min
10 exercises
Barbell Calf Raise
3 Sets x 12 Reps
Barbell 1/2 Squat
3 Sets x 12 Reps
Barbell Clean
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
Day 2
Biceps and Shoulders
Est. 240 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Machine Lateral Raises
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
Day 3
Chest and Triceps
Est. 240 min
16 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
