Boss Volume Workout
Bulking
Advanced
Dumbbell
Plan Details
The Boss Volume Workout routine by proppolis is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull 1
Est. 61 min
8 exercises
Barbell Deadlift
3 Sets x 12,10,4 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 7 Reps
Dumbbell Seated Hammer Curl
3 Sets x 7 Reps
Tue
Push 1
Est. 97 min
12 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Wed
Legs+Abs
Est. 62 min
7 exercises
Barbell Squat
3 Sets x 12,10,4 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Front Squats
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Fri
Pull 2
Est. 96 min
14 exercises
Pull-Up
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Sat
Push 2
Est. 97 min
14 exercises
Dumbbell Bench Press
3 Sets x 12,10,4 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
