Train For Mass
Bulking
Advanced
Machine strength
Plan Details
The Train For Mass routine by princedurim is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 days of training then 1 day rest repeat. You Will need to sleep around 8 hours each night and eat huge amounts of food to see maximum results Heavy weights for 8-12 reps
Routine detail
Any
Day 2 Back and triceps
Est. 71 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Any
Day 1 chest and biceps
Est. 60 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Any
Day 3 Shoulders and biceps
Est. 59 min
9 exercises
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Day 4 Legs and triceps
Est. 71 min
11 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
