Bulking Extreme
Bulking
Advanced
Machine strength
Plan Details
The Bulking Extreme routine by jjhwk_ is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Monday Morning (Back)
Est. 54 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Day 2
Monday Evening (Back)
Est. 54 min
6 exercises
Barbell Rack Pull
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 3
Tuesday Morning (Chest)
Est. 55 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 4
Tuesday Evening (Chest)
Est. 54 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Day 5
Wednesday Morning (REST)
Est. 0 min
0 exercises
This day is empty
Day 6
Wednesday Evening (Arms)
Est. 64 min
8 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Single Arm Preacher Curl
4 Sets x 10 Reps
Single Arm Cross Body Curl
4 Sets x 10 Reps
Cross Body Cable Tricep Extension
4 Sets x 10 Reps
Run The Rack
4 Sets x 10 Reps
Day 7
Thursday Morning (Legs)
Est. 53 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 8
Thursday Evening (Legs)
Est. 51 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 9
Friday Morning (Shoulders)
Est. 50 min
6 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Day 10
Friday Evening (Shoulders)
Est. 53 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Push Press Behind the Neck
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Day 11
Saturday Morning (Arms)
Est. 64 min
8 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Single Arm Preacher Curl
4 Sets x 10 Reps
Single Arm Cross Body Curl
4 Sets x 10 Reps
Cross Body Cable Tricep Extension
4 Sets x 10 Reps
Run The Rack
4 Sets x 10 Reps
Day 12
Saturday Evening (REST)
Est. 0 min
0 exercises
This day is empty
Day 13
Sunday Morning (REST)
Est. 0 min
0 exercises
This day is empty
Day 14
Sunday Evening (REST)
Est. 0 min
0 exercises
This day is empty
