Get Big Quick
Bulking
Advanced
Machine strength
Plan Details
The Get Big Quick routine by mrhookupz is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Get big and ripped twice as fast
Routine detail
Day 1
CHEST, BACK, REAR DELTS, ABS (MODERATE-CARB)
Est. 56 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8,8,12,12 Reps
Barbell Incline Bench Press
4 Sets x 8,8,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Bodyweight Squat
3 Sets
T Bar Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Day 2
LEGS (MODERATE-CARB DAY)
Est. 46 min
7 exercises
Barbell Squat
8 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Push-Up
3 Sets x 25 Reps
Machine Leg Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
8 Sets x 6 Reps
Machine Calf Raise
4 Sets x 12,12,20,20 Reps
Day 3
FRONT AND MIDDLE DELTS, UPPER TRAPS, ABS (LOW-CARB DAY)
Est. 68 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 25 Reps
Machine Shoulder Press
10 Sets x 7 Reps
Dumbbell Shoulder Shrug
10 Sets x 8 Reps
Machine Ab Crunch
10 Sets x 8 Reps
Day 4
ARMS (LOW-CARB DAY)
Est. 36 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
