Elite - Building Pure Muscle **
Bulking
Intermediate
Machine strength
Plan Details
The Elite - Building Pure Muscle ** routine by mgreenwoodlawn is a 30 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building and developing dense muscle mass can be a grueling and dedicated process; with this program you will be able to work your muscle fibers to spark gains and growth. Why This Routine Works This is a 2 month workout program designed to help you develop pure, dense and quality muscle. With this routine you will be strength training 4 days a week, mixing moderate to heavy weight and performing it for around 8 - 12 reps to work the muscle fibers and spark growth. You will be able to make the most gains possible by training each muscle group twice a week and changing up your workout split. During each week that you train, you will also be working any smaller muscle groups, allowing you to spark growth in the neglected areas for an increase in strength and your body's ability to build dense muscle. For each exercise day that you perform you will incorporate major compound muscle building exercises to build the most muscle possible. This is done to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed, is key to gaining the muscle mass and strength you are looking to achieve. If you are looking to build more muscle once the 2 month period is through, you may follow the workout program again from the first week, but increasing the weight that you are lifting. Workout Day Split Week 1 Day 1 - Back, Chest and Triceps Day 2 - Legs and Lower Back Day 3 - Back, Chest and Triceps Day 4 - Biceps, Legs and Shoulders Week 2 Day 1 - Back, Chest and Triceps Day 2 - Back and Legs Day 3 - Chest and Triceps Day 4 - Biceps, Legs and Shoulders Week 3 Day 1 - Back and Chest Day 2 - Back and Legs Day 3 - Chest, Shoulders and Triceps Day 4 - Biceps, Legs and Shoulders Week 4 Day 1 - Back and Chest Day 2 - Legs Day 3 - Back, Shoulders and Triceps Day 4 - Bicep and Legs Week 5 Day 1 - Back, Chest and Triceps Day 2 - Legs Day 3 - Back and Chest Day 4 - Biceps, Legs and Shoulders Week 6 Day 1 - Back and Chest Day 2 - Legs Day 3 - Back, Chest and Triceps Day 4 - Biceps, Legs and Shoulders Building Pure Muscle Training Stats Week 1 Day 1 Total Workout Time : 28 Minutes Day 1 Total Rest Time : 28 Minutes Day 2 Total Workout Time : 32 Minutes Day 2 Total Rest Time : 38 Minutes Day 3 Total Workout Time : 24 Minutes Day 3 Total Rest Time : 34 Minutes Day 4 Total Workout Time : 32 Minutes Day 4 Total Rest Time : 42 Minutes Week 2 Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 44 Minutes and 30 Seconds Day 2 Total Workout Time : 24 Minutes Day 2 Total Rest Time : 37 Minutes Day 3 Total Workout Time : 31 Minutes Day 3 Total Rest Time : 47 Minutes Day 4 Total Workout Time : 32 Minutes Day 4 Total Rest Time : 54 Minutes Week 3 Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 40 Minutes and 30 Seconds Day 2 Total Workout Time : 30 Minutes Day 2 Total Rest Time : 51 Minutes Day 3 Total Workout Time : 34 Minutes Day 3 Total Rest Time : 57 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 55 Minutes and 30 Seconds Week 4 Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 51 Minutes Day 2 Total Workout Time : 36 Minutes Day 2 Total Rest Time : 1 Hour and 2 Minutes Day 3 Total Workout Time : 24 Minutes Day 3 Total Rest Time : 36 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 51 Minutes and 30 Seconds Week 5 Day 1 Total Workout Time : 23 Minutes Day 1 Total Rest Time : 38 Minutes and 30 Seconds Day 2 Total Workout Time : 27 Minutes Day 2 Total Rest Time : 46 Minutes and 30 Seconds Day 3 Total Workout Time : 26 Minutes Day 3 Total Rest Time : 45 Minutes Day 4 Total Workout Time : 23 Minutes Day 4 Total Rest Time : 38 Minutes and 30 Seconds Week 6 Day 1 Total Workout Time : 25 Minutes Day 1 Total Rest Time : 41 Minutes and 30 Seconds Day 2 Total Workout Time : 34 Minutes Day 2 Total Rest Time : 59 Minutes Day 3 Total Workout Time : 38 Minutes Day 3 Total Rest Time : 1 Hour and 5 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 55 Minutes and 5 Minutes Equipment Used • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • Hyper-Extension Bench • EZ Bar • Preacher Bench Nutrition • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Back, Chest and Triceps
Est. 71 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Day 3
Legs and Lower Back
Est. 78 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 14 Reps
Day 4
Back, Chest and Triceps
Est. 67 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 16 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 14 Reps
Day 5
Biceps, Legs and Shoulders
Est. 80 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 4 Reps
Cable Pull Through
4 Sets x 16 Reps
Cable Rope Face Pull
4 Sets x 16 Reps
Cable Shrug
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Day 6
Week 2
Est. 0 min
0 exercises
This day is empty
Day 7
Back, Chest and Triceps
Est. 76 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Day 8
Back and Legs
Est. 71 min
6 exercises
Barbell Squat
6 Sets x 4 Reps
Back Hyperextension
3 Sets x 14 Reps
Barbell Good Morning
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 9
Chest and Triceps
Est. 79 min
7 exercises
Dumbbell Bench Press
6 Sets x 4 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
6 Sets x 4 Reps
Day 10
Biceps, Legs and Shoulders
Est. 87 min
7 exercises
Barbell Lunge
6 Sets x 4 Reps
Cable Pull Through
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Deadlift
6 Sets x 4 Reps
Day 11
Week 3
Est. 0 min
0 exercises
This day is empty
Day 12
Back and Chest
Est. 75 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 13
Back and Legs
Est. 82 min
7 exercises
Barbell Squat
6 Sets x 4 Reps
Barbell Good Morning
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Front Squat
6 Sets x 4 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 14
Chest, Shoulders and Triceps
Est. 94 min
8 exercises
Dumbbell Decline Press
6 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Bench Press
6 Sets x 4 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 15
Biceps, Legs and Shoulders
Est. 90 min
8 exercises
Barbell Hack Squat
6 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
6 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 16
Week 4
Est. 0 min
0 exercises
This day is empty
Day 17
Back and Chest
Est. 83 min
7 exercises
Dumbbell Incline Bench Press
6 Sets x 4 Reps
Push-Up
3 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Day 18
Legs
Est. 99 min
8 exercises
Barbell Deep Squat
8 Sets x 4 Reps
Barbell Deadlift
8 Sets x 4 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 10 Reps
Bridge
3 Sets
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 19
Back, Shoulders and Triceps
Est. 70 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Day 20
Bicep and Legs
Est. 93 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Hack Squat
8 Sets x 4 Reps
Barbell Lunge
8 Sets x 4 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 21
Week 5
Est. 0 min
0 exercises
This day is empty
Day 22
Back, Chest and Triceps
Est. 63 min
7 exercises
Dumbbell Tricep Extension
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 23
Legs
Est. 74 min
7 exercises
Barbell Front Squat
6 Sets x 2 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat
6 Sets x 2 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bridge
3 Sets
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 24
Back and Chest
Est. 71 min
7 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 2 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 2 Reps
T Bar Row
3 Sets x 10 Reps
Day 25
Biceps, Legs and Shoulders
Est. 69 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Cable Pull Through
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 26
Week 6
Est. 0 min
0 exercises
This day is empty
Day 27
Back and Chest
Est. 77 min
7 exercises
Push-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Day 28
Legs
Est. 92 min
8 exercises
Barbell Squat
8 Sets x 2 Reps
Barbell Front Squat
8 Sets x 2 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Back Hyperextension
2 Sets x 14 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Day 29
Back, Chest and Triceps
Est. 100 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press
8 Sets x 2 Reps
Dumbbell Incline Fly
8 Sets x 2 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 30
Biceps, Legs and Shoulders
Est. 98 min
9 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
