Push/Pull/Legs/Abs bulking
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs/Abs bulking routine by DannyFialko is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Custom bulking routine
Routine detail
Mon
Leg Day A
Est. 47 min
6 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Resisted Sidestep
2 Sets x 40 Reps
Standing Hip Abduction
2 Sets x 25 Reps
Tue
Upper Body A
Est. 61 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
Upper Body B
Est. 56 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable External Rotation
3 Sets x 20 Reps
Thu
Leg Day B
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Resisted Sidestep
2 Sets x 40 Reps
Standing Hip Abduction
2 Sets x 25 Reps
Fri
Abs & Traps
Est. 59 min
8 exercises
Parallel Bar Leg Raise
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 12 Reps
Machine Dip
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
