Shredded Hulk (Bulking)
Bulking
Advanced
Machine strength
Plan Details
The Shredded Hulk (Bulking) routine by Ranger0976 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Quads & Calves
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Calf 21's
3 Sets x 21 Reps
Barbell Deep Squat
2 Sets x 20 Reps
Tue
Back & Forearms
Est. 53 min
8 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 30 Reps
Wed
Shoulders & Calves
Est. 56 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Back Delt Flys
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Calf 21's
3 Sets x 21 Reps
Barbell Push Press Behind the Neck
2 Sets x 15 Reps
Thu
Hamstrings & Lower Back
Est. 36 min
6 exercises
Machine Kneeling Leg Curl
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Hack Squat
2 Sets x 15 Reps
Fri
Chest
Est. 37 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
2 Sets x 8 Reps
DB Hammer-Grip Touching Incline Press
3 Sets x 8 Reps
Exercise Dome Push-Up
2 Sets x 20 Reps
Sat
Arms & Abs
Est. 96 min
13 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Stability Ball Cross-Leg Crunch
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 50 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 50 Reps
Weighted Trunk Rotation
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Ab Roll (wheel)
3 Sets x 10 Reps
Sun
Boxing & Cardio
Est. 50 min
11 exercises
Running
1 Set
Boxing
1 Set
Running
1 Set
Boxing
1 Set
Running
1 Set
Boxing
1 Set
Running
1 Set
Boxing
1 Set
Running
1 Set
Boxing
1 Set
Running
1 Set
