weight gain
Bulking
Advanced
Machine strength
Plan Details
The weight gain routine by ronnywilk54 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gain 20 pounds in 5 months
Routine detail
Mon
chest and tri
Est. 103 min
13 exercises
Barbell Incline Bench Press
5 Sets x 9 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 9 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 25 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 9 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Tue
legs
Est. 102 min
16 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Wed
back and bi
Est. 99 min
15 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Thu
shoulders and forearms
Est. 83 min
13 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
300 workout
Est. 102 min
16 exercises
Tricep Push-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
