New Bulking Routine
Bulking
Intermediate
Machine strength
Plan Details
The New Bulking Routine routine by The Realyst is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Experimental routine focusing on strength slightly, but mostly building muscle.
Routine detail
Day 1
Incline Push
Est. 80 min
8 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 12 Reps
Farmer's Walk
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 2
Decline Push
Est. 84 min
8 exercises
Leverage Decline Chest Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 15 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
Day 3
Row Pull
Est. 75 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Close Grip T Bar Row
4 Sets x 8 Reps
Cable Wide Grip Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Day 4
Pulldown Pull
Est. 82 min
8 exercises
Machine Assisted Pull-Up
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 5
Legs and Abs
Est. 89 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 25 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
