BULK-SANITY!!!
Bulking
Intermediate
Dumbbell
Plan Details
The BULK-SANITY!!! routine by ChrisCamm is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
BULK-SANITY!!!!! OK, OK, I know the name is corny, but it got you to read it, didn't it! This type of workout is often referred to as a "4-Day Split" and is focused on muscle bulk. Day 1 will focus on Back and Biceps. Day 2 will focus on Chest and Triceps. Day 3 is mixed Cardio and Abs. Day 4 is Shoulders, Traps, and Forearms. Day 5 is LEG DAY (Quads, Hammies, and Calves)!!! Each of the 4 lifting days starts with a heavy complex movement at 2 sets/5 reps. I would recommend having a spot for this first movement so you can really push yourself, the weight should go up every week for this first movement. This heavy set is followed by multiple muscle-focused exercises that run 3 sets/12 reps. Every day includes at least one insane 5 minute burn set! When the Jefit app says 1 set/100 reps, this signifies the user will choose a significantly lower weight and do the exercise consecutively for 5 mins with as brief stopping as possible. This routine should be used for an 8 week cycle and subsequently swapped for muscle confusion.
Routine detail
Day 1
Back & Biceps
Est. 67 min
8 exercises
Barbell Deadlift
2 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
1 Set x 100 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
1 Set x 100 Reps
Day 2
Chest & Triceps
Est. 67 min
8 exercises
Barbell Bench Press
2 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set x 100 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 100 Reps
Day 3
Cardio & Abs
Est. 76 min
7 exercises
Aerobics
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
1 Set x 100 Reps
Step Machine
1 Set
Weighted Trunk Rotation
1 Set x 100 Reps
Stationary Bike
1 Set
Plank
1 Set
Day 4
Shoulders & Traps & Forearms
Est. 66 min
8 exercises
Smith Machine Shoulder Press
2 Sets x 5 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Smith Machine Shrug
1 Set x 100 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
1 Set x 100 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
1 Set x 100 Reps
Day 5
Quads & Hammys & Calves
Est. 66 min
8 exercises
Barbell Squat
2 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 100 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 100 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
1 Set x 100 Reps
