WizQidz Bulk
Bulking
Intermediate
Barbell
Plan Details
The WizQidz Bulk routine by wizardqidz is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 69 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Plyo Push-Up
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Tue
Back
Est. 90 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Row
5 Sets x 12 Reps
Machine Inverted Row
5 Sets x 12 Reps
Wed
Shoulders
Est. 120 min
12 exercises
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell High Front Raise
5 Sets x 12 Reps
Cable External Rotation
5 Sets x 12 Reps
Thu
Arms
Est. 81 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 12 Reps
Fri
Abs
Est. 65 min
8 exercises
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Stability Ball Incline Ab Crunch
5 Sets x 12 Reps
Bench Leg Raise (Supine)
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 12 Reps
Parallel Bar Hip Flexion
5 Sets x 12 Reps
Sun
Legs
Est. 81 min
10 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Barbell Single-Leg Squat
5 Sets x 12 Reps
Split Jump
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
