Bulking by Muguras
Bulking
Intermediate
Machine strength
Plan Details
The Bulking by Muguras routine by ThePartTimer is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
- Chose the optimal weight for maximum recommended reps. - Start with high weight and then decrease. - Diet: Avoid animal fats. - Drink plenty of water (min 2 liters a day). - Sups: L-Carnitine before and after training session. Protein shake after training session. When taking creatine, before training only. Also, you can take L-Arginine and Tribulus terrestris.
Routine detail
Day 1
Legs and abs
Est. 103 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 30 Reps
Machine Calf Press
3 Sets x 30 Reps
Scissor Kick
3 Sets x 20 Reps
Crunch
3 Sets x 15 Reps
Cross Body Crunch
2 Sets x 14 Reps
Reach and Catch
3 Sets x 12 Reps
Mountain climbers
3 Sets x 40 Reps
Plank
3 Sets
Day 2
Chest and Biceps
Est. 74 min
9 exercises
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 20 Reps
Cable Standing Curl
2 Sets x 20 Reps
Day 3
Sholders and traps
Est. 49 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
2 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 4
Back and treiceps
Est. 66 min
9 exercises
Rear Pull-Up (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
