get big!
Bulking
Advanced
Machine strength
Plan Details
The get big! routine by JordanHarper2 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1?? First week- 3 sets. Increase weight. Hit all reps per set. If don’t complete set, take a quick breather and knock out remaining reps. 1st set: 15 reps 2nd set: 12 reps 3rd set: 10 reps Find time in your day to do cardio! ? stair-master for 30 min ?? biking 30-45 min, ??go for a slow jog but go for distance! Try to aim for 30 min. Or 2-3 miles. 2?? Second week- 4 sets. Increase weight. Make sure 3rd &4th set are max effort for all 5 reps. If you only hit 3 reps, take a second. And knock out the remainder. 1st set: 8 reps 2nd set: 6 reps 3rd set: 5 reps 4th set: 5 reps For week 3?? repeat week 1?? For week 4?? repeat week 2??. ?? another tip. When it comes to food. And your craving chips or candy or ice cream. Have 5 chips total. Or one bite of candy bar, or 1 scoop of ice cream. Set a limit and stick to that. With the mindset it helps. Also advise not to eat after 8pm unless it’s protein shake. I stocked up on almonds. Mixed nuts, tons of protein bars. PROTEIN COOKIES (bomb af) and really help with sweet tooth. And HALO TOP ice cream. It’s a protein ice cream. Lots of flavors and bomb!! Also beef jerky, and for chips I would choose like veggie straws. Or quest nutrition has the protein chips that are amazing.
Routine detail
Mon
Chest Tri
Est. 176 min
20 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Tue
Legs
Est. 137 min
16 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Wed
Back
Est. 148 min
17 exercises
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
4 Sets x 10 Reps
Thu
Shoulder Bicep
Est. 203 min
23 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Fri
Legs
Est. 110 min
14 exercises
Barbell Deadlift
4 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Plank
4 Sets
Parallel Bar Hip Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Sat
Light all body, stretch
Est. 159 min
12 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Step Machine
4 Sets
