Isolation plan
Bulking
Advanced
Machine strength
Plan Details
The Isolation plan routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
isolated movements for volume and growth. abs, and other finishing muscles are Day 6 and 7. cardio expenditure at 500 in one or two sessions daily
Routine detail
Day 1
Chest
Est. 38 min
7 exercises
Cable Flat Bench Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 2
Back
Est. 39 min
9 exercises
Decline Dumbbell Pull Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Seated Wide grip rows
4 Sets x 10 Reps
Seated Wide grip rows
4 Sets x 10 Reps
Seated Wide grip rows
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Day 3
Legs
Est. 46 min
9 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Day 4
Shoulders
Est. 59 min
12 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable One Arm Front Raises
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Day 5
Biceps & Triceps
Est. 73 min
14 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
