Every day body transformation
Bulking
Advanced
Body
Plan Details
The Every day body transformation routine by chris13579 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a bulking routine designed to break down all of the muscle fibers in every piece of the body, just to sculpt a new you. It focuses on a four day split of the major muscle groups, with bulk exercises led by compound lifts, and followed by assisting lifts. In my daily routine, I am including total body hiit in the four off days for 30 minutes in order to keep the muscles of the body stimulated but not over worked. Also suggested is yoga following workouts as a stretch.
Routine detail
Mon
Chest
Est. 240 min
12 exercises
Smith Machine Incline Bench Press
4 Sets x 5 Reps
Smith Machine Bench Press
4 Sets x 5 Reps
Cable Lower Chest Raise
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Cable Upper Chest Crossover
4 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leg Raise
3 Sets
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Tue
Hiit 1
Est. 240 min
7 exercises
Push-Up
5 Sets x 50 Reps
Mountain Climber
5 Sets x 50 Reps
Bodyweight Wall Squat
5 Sets x 50 Reps
Alternating Heel Touch
5 Sets x 50 Reps
Tricep Push-Up
5 Sets x 50 Reps
Bodyweight Squat
5 Sets x 50 Reps
Scissor Kick
5 Sets x 50 Reps
Wed
Legs
Est. 240 min
11 exercises
Smith Machine Squat
4 Sets x 5 Reps
Smith Machine Deadlift
4 Sets x 5 Reps
Smith Machine Reverse Calf Raise
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Thu
Hiit 2
Est. 240 min
7 exercises
Kettlebell Front Squat
5 Sets x 50 Reps
Dumbbell Lunge
5 Sets x 50 Reps
Scissor Kick
5 Sets x 50 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 50 Reps
Dumbbell Bent-Over Row (Palm in)
5 Sets x 50 Reps
Plyo Push-Up
5 Sets x 50 Reps
Crunch
5 Sets x 50 Reps
Fri
Back/ shoulders
Est. 240 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Sat
Hiit 3
Est. 240 min
7 exercises
Push-Up
5 Sets x 50 Reps
Dumbbell Shoulder Press
5 Sets x 50 Reps
Bridge
5 Sets
Side Bridge
5 Sets
Side Bridge
5 Sets
Dumbbell One-Arm Tricep Kickback
5 Sets x 50 Reps
Dumbbell Lunge
5 Sets x 50 Reps
Sun
Arms
Est. 240 min
10 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
7 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
