Hells Ambition
Bulking
Intermediate
Barbell
Plan Details
The Hells Ambition routine by gently swole is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Legs
Est. 107 min
16 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Cable Pull Through
4 Sets x 6 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Barbell Frankenstein Squat
4 Sets x 6 Reps
Barbell Hack Squat
4 Sets x 6 Reps
Barbell Sumo Deadlift
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
Any
Chest and Triceps
Est. 124 min
18 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Band Cross-Over
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Iso-Latéral Chest Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 6 Reps
Dumbbell Seated Bent-Over Tricep Extension
4 Sets x 6 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Machine Dip
4 Sets x 6 Reps
Any
Shoulders and Abs
Est. 87 min
14 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Cable Front Raise
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Rotator cuff inside
3 Sets x 6 Reps
Rotator cuff outside
3 Sets x 6 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 6 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Front Raise
4 Sets x 6 Reps
Any
Back and Biceps
Est. 179 min
26 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Barbell Good Morning
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Iso Lateral Low Row
4 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 6 Reps
ISO Lateral Highrow
4 Sets x 6 Reps
Dual Cable Triceps Extension
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Barbell Drag Curl
2 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 6 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Cable Dual Overhead Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Barbell Spider Curl
4 Sets x 6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
EZ Bar Close Grip Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Any
Upper Leg
Est. 17 min
3 exercises
One Leg Leg Press
4 Sets x 6 Reps
One Leg Leg Press
4 Sets x 6 Reps
One Leg Leg Curl
4 Sets x 6 Reps
