Strength and Mass Routine
Bulking
Advanced
Machine strength
Plan Details
The Strength and Mass Routine routine by nickgz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All about progressive overload and finding that new PR!!!
Routine detail
Sat
Abs
Est. 0 min
0 exercises
This day is empty
Any
a. Chest & Front Delt
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Any
b. Back, Trap, & Rear Delt
Est. 83 min
9 exercises
Dual Cable Triceps Extension
4 Sets x 6 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 7 Reps
Any
c. Arms
Est. 66 min
6 exercises
Barbell Curl
4 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 7 Reps
Dip
4 Sets x 10 Reps
Any
d. Legs
Est. 78 min
11 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
