Bulk - Strengthen
Bulking
Advanced
Machine strength
Plan Details
The Bulk - Strengthen routine by Mondogeezy is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 114 min
16 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Plank
3 Sets
Tue
Arms & Obliques
Est. 102 min
14 exercises
Indoor Cycling
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Wed
Leg Day
Est. 100 min
14 exercises
Indoor Cycling
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Thu
Shoulders & Obliques
Est. 191 min
19 exercises
Indoor Cycling
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Back
Est. 195 min
20 exercises
Indoor Cycling
1 Set
Dumbbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Step Machine
1 Set
Any
abs
Est. 128 min
8 exercises
Parallel Bar Leg Raise
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Indoor Cycling
1 Set
Any
extra leg
Est. 76 min
11 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Plank
3 Sets
