Baum Bulk
Bulking
Intermediate
Machine strength
Plan Details
The Baum Bulk routine by SamBaum2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 6 routine is designed for maximum GAINZ.
Routine detail
Mon
Chest, Biceps, and Abs
Est. 128 min
23 exercises
Barbell Bench Press
3 Sets x 8 Reps
Chin-Ups
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Running
1 Set
Tue
Back and Triceps
Est. 109 min
13 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Diamond Push-up
3 Sets x 8 Reps
Swimming
1 Set
Wed
Shoulders, Legs, and Abs
Est. 133 min
24 exercises
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Rowing
1 Set
Thu
Chest and Biceps
Est. 97 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Chin-Ups
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Running
1 Set
Fri
Back, Triceps, and Abs
Est. 138 min
25 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Diamond Push-up
3 Sets x 10 Reps
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Band Sit-Up
1 Set x 10 Reps
Stability Ball Leg Lift
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Plank
1 Set
Swimming
1 Set
Sat
Shoulders and Legs
Est. 103 min
12 exercises
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Rowing
1 Set
