JPo's Building cycle
Bulking
Intermediate
Machine strength
Plan Details
The JPo's Building cycle routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is designed as a starter bulking cycle to add strength and size to muscle mass by performing low reps with high weight. Set 1. @. 70% of 1max rep Set 2. @. 80% of 1max rep Set 3. @. 90% of 1max rep
Routine detail
Day 1
Chest and Back
Est. 71 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Day 2
Arms
Est. 70 min
12 exercises
Dumbbell Alternating Preacher Curl
3 Sets x 5 Reps
Dumbbell Zottman Curl
3 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 5 Reps
Cable Seated Overhead Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 5 Reps
EZ Bar French Press
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Bench Dip
3 Sets x 10 Reps
Day 3
Shoulders and Back
Est. 70 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Barbell Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Military Press (Seated)
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Day 4
Legs
Est. 51 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 5
Glutes and Abs
Est. 82 min
13 exercises
Smith Machine Split Squat
3 Sets x 5 Reps
Cable Hip Abduction
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Weighted Hanging Knee Raise
3 Sets x 5 Reps
Barbell Kneeling Jump Squat
3 Sets x 5 Reps
Cable Judo Flip
3 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Cable Wood Chop
3 Sets x 5 Reps
Crunch
3 Sets x 50 Reps
Cable Pull Through
3 Sets x 5 Reps
Barbell Side Bend
3 Sets x 5 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 6
Chest and Legs
Est. 57 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
Bench Push-Up
3 Sets x 5 Reps
Push-Up (Close Hand)
3 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 5 Reps
Stability Ball Cable Fly
3 Sets x 5 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
