GG routine
Bulking
Advanced
Machine strength
Plan Details
The GG routine routine by iain1668 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a routine that was designed for me based on my physique strengths and weaknesses.
Routine detail
Day 1
Back day
Est. 55 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Flat Dumbell Press - neutral to pronated grip
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Lower day - quad
Est. 52 min
7 exercises
Trap Bar Deadlift
4 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Sumo Stance Anti Rotation Holds
4 Sets
Loaded RKC Planks
4 Sets
Day 3
Chest day
Est. 59 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 4
Lower day - Hamstrings
Est. 53 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Hack Squat
4 Sets x 12 Reps
Single Arm Hang
4 Sets
Jackknife Sit-Up
4 Sets x 25 Reps
