60-30-10 : Growth-Strength-Endurance
Bulking
Advanced
Machine strength
Plan Details
The 60-30-10 : Growth-Strength-Endurance routine by mrbutt89 is a 22 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Balanced bulking and definition. Alternating between upper body and lower body. Strength: 5 reps 90% 1RM Building: 12 reps 70% 1RM Endurance: 20 reps at 60% of 1RM
Routine detail
Day 1
Upper - Hypertrophy
Est. 101 min
16 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Running
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 2
Lower - Hypertrophy
Est. 69 min
15 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dragon Flag
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Barbell Press Sit-Up
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 3
Upper - Hypertrophy
Est. 121 min
15 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 4
Lower - Hypertrophy
Est. 84 min
16 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Weighted Crunch
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Bench Weighted Decline Crunch
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 5
Upper - Strength
Est. 77 min
16 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Step Machine
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 6
Lower - Strength
Est. 67 min
15 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Single-Leg Stance
1 Set x 5 Reps
Leg Slide (Supine)
1 Set x 20 Reps
Rowing
1 Set
Windshield Wipers
1 Set x 5 Reps
Day 7
Upper - Hypertrophy
Est. 105 min
16 exercises
Stationary Bike
1 Set
Chin-Up (Close Grip)
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Running
1 Set
Push up on medicine ball
1 Set x 20 Reps
Day 8
Lower - Hypertrophy
Est. 76 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Barbell Press Sit-Up
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 9
Upper - Endurance
Est. 112 min
14 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Push Press
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Bench Dip
3 Sets x 20 Reps
Day 10
Lower - Endurance
Est. 88 min
15 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Weighted Crunch
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Bench Weighted Decline Crunch
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Windshield Wipers
1 Set x 20 Reps
Day 11
Upper - Hypertrophy
Est. 121 min
16 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Stationary Bike
1 Set
Push up on medicine ball
1 Set x 15 Reps
Day 12
Lower - Hypertrophy
Est. 80 min
15 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Single-Leg Stance
1 Set x 15 Reps
Leg Slide (Supine)
1 Set x 20 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 13
Upper - Strength
Est. 74 min
15 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Step Machine
1 Set
Day 14
Lower - Strength
Est. 70 min
15 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Dragon Flag
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 15 Reps
Barbell Press Sit-Up
1 Set x 15 Reps
Weight Plate Russian Twist
1 Set x 15 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 15 Reps
Day 15
Upper - Hypertrophy
Est. 98 min
15 exercises
Stationary Bike
1 Set
Pull-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Running
1 Set
Day 16
Lower - Hypertrophy
Est. 76 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Weighted Hanging Knee Raise
1 Set x 20 Reps
Barbell Press Sit-Up
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Battle rope
1 Set
Windshield Wipers
1 Set x 20 Reps
Day 17
Upper - Hypertrophy
Est. 120 min
22 exercises
Stationary Bike
1 Set
Chin-Up with Knee Raise
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Plank
1 Set
Rotational Crunch
1 Set x 20 Reps
V-Up
1 Set x 20 Reps
Leg Pull-In
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Step Machine
1 Set
Day 18
Lower - Hypertrophy
Est. 79 min
15 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dragon Flag
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Barbell Press Sit-Up
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Rowing
1 Set
Windshield Wipers
1 Set x 12 Reps
Day 19
Upper - Strength
Est. 75 min
15 exercises
Stationary Bike
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Stationary Bike
1 Set
Day 20
Lower - Strength
Est. 64 min
15 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Hack Squat
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 5 Reps
Weighted Hanging Knee Raise
1 Set x 5 Reps
Single-Leg Stance
1 Set x 5 Reps
Leg Slide (Supine)
1 Set x 5 Reps
Elliptical Training
1 Set
Windshield Wipers
1 Set x 5 Reps
Day 21
Upper body day 1 (old)
Est. 124 min
21 exercises
Stationary Bike
1 Set
Chin-Up (Close Grip)
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 15 Reps
Chin-Up (Close Grip)
1 Set x 20 Reps
Dumbbell Fly
3 Sets x 15 Reps
Chin-Up (Close Grip)
1 Set x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Barbell Front Raise
1 Set x 20 Reps
Barbell Upright Row
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Barbell Alternating Press
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Running
1 Set
Day 22
Upper body day 2 (old)
Est. 142 min
28 exercises
Stationary Bike
1 Set
Pull-Up
1 Set x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Pull-Up
1 Set x 20 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Weighted Bench Dip
3 Sets x 15 Reps
Barbell Alternating Press
1 Set x 20 Reps
Barbell Front Raise
1 Set x 20 Reps
Barbell Upright Row
1 Set x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Plank
1 Set
Rotational Crunch
1 Set x 15 Reps
V-Up
1 Set x 15 Reps
Leg Pull-In
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Air Bike
1 Set x 15 Reps
Step Machine
1 Set
