Getting Big (No Homo)
Bulking
Advanced
Machine strength
Plan Details
The Getting Big (No Homo) routine by radler is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Go hard or go home.
Routine detail
Mon
Legs- Super Set
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Tue
Chest & Abs- Super Set
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Biceps/Traps- Super Set
Est. 41 min
6 exercises
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Thu
Shoulders/Traps & Abs- Super Set
Est. 57 min
9 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Fri
Triceps- Super Set
Est. 52 min
8 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Sat
Back/Traps- No Super Sets
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Cardio 3x/Week
Est. 240 min
6 exercises
Stationary Bike
3 Sets
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Boxing
3 Sets
Jump Rope
3 Sets
Step Machine
3 Sets
