Double Gains
Bulking
Advanced
Machine strength
Plan Details
The Double Gains routine by benreader is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All muscle groups worked twice per week
Routine detail
Mon
Legs, Chest & Triceps
Est. 57 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Tue
Back, Shoulders & Biceps
Est. 64 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Legs, Chest, & Triceps
Est. 55 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Fri
Back, Shoulders & Biceps
Est. 67 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
