Bulk
Bulking
Intermediate
Machine strength
Plan Details
The Bulk routine by Jesusroxmehsox is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Triceps
Est. 72 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Push-Up
1 Set x 20 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
18 Sets x 10 Reps
Day 2
Back, Biceps
Est. 48 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 3
Shoulders
Est. 46 min
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 4
Legs
Est. 36 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 5
Chest, Back
Est. 60 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
