Getting Huge
Bulking
Advanced
Machine strength
Plan Details
The Getting Huge routine by TommyHammock is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is set up to gain massive Lean weight but lifting alone won't do that you have to eat properly also. Do one of the cardio exercise 2-3 times a week. You should be working out every day and only take a rest day if your feeling sore for the body exercise your doing that day
Routine detail
Day 1
legs
Est. 72 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 2
Arms
Est. 109 min
16 exercises
Barbell Curl
3 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Plank
3 Sets
Air Bike
3 Sets
Weight Plate Rotation
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 3
Chest
Est. 89 min
13 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets
Weight Plate Rotation
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 4
Back & Shoulders
Est. 110 min
15 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 10
Cardio
Est. 240 min
4 exercises
Running
1 Set
Swimming
1 Set
Road Cycling
1 Set
Treadmill Running
1 Set
