14 day workout cycle
Bulking
Advanced
Machine strength
Plan Details
The 14 day workout cycle routine by everydamnday is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
this is a 6 day cycle workout switching up between light and heavy weight low rep and high rep workout. this is designed to shock the body and keep it guessing. its based over 2 weeks with 6 days workout with a rest day although the rest day is preferential.
Routine detail
Day 1
Chest & Triceps (heavy chest)
Est. 119 min
18 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 2
Back & Biceps (heavy Biceps)
Est. 117 min
18 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 3
Shoulders & Legs (heavy Shoulders)
Est. 114 min
18 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 4
Chest & Triceps (heavy Triceps)
Est. 119 min
18 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 5
Back & Biceps (heavy Back)
Est. 117 min
18 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 6
Shoulders & Legs (Heavy Legs)
Est. 114 min
18 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 7
Chest & Triceps (heavy chest)
Est. 119 min
18 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 8
Back & Biceps (heavy Biceps)
Est. 117 min
18 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 9
Shoulders & Legs (heavy Shoulders)
Est. 114 min
18 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 10
Chest & Triceps (heavy Triceps)
Est. 119 min
18 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 11
Back & Biceps (heavy Back)
Est. 117 min
18 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 12
Shoulders & Legs (Heavy Legs)
Est. 114 min
18 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
