July Lean bulking phase 1
Bulking
Intermediate
Machine strength
Plan Details
The July Lean bulking phase 1 routine by NitinGupta3 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Totally focused on gaining dense muscle by keeping fat increment very low.
Routine detail
Mon
CHEST, TRICEPS & CALVES
Est. 66 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Tue
BACK, BICEPS & ABS
Est. 60 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Reverse Crunch
4 Sets x 25 Reps
Weighted Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Wed
Core and SS chest&back
Est. 72 min
6 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Plank
4 Sets
Cable Kneeling Crunch (Rope)
6 Sets x 15 Reps
Side Plank
2 Sets x 15 Reps
Thu
DELTS, TRAPS & CALVES
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Fri
LEGS & ABS
Est. 52 min
7 exercises
Cable Reverse Crunch
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Plank
3 Sets
Sat
Core, SS BICEPS & TRICEPS
Est. 47 min
5 exercises
Elliptical Training
1 Set
Side Plank
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
Plank
3 Sets
Barbell Curl
7 Sets x 15 Reps
Sun
Back, Biceps & core
Est. 35 min
4 exercises
Barbell Bench Press
6 Sets x 15 Reps
Barbell One-Arm Row
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Any
Warmup
Est. 9 min
2 exercises
Plank
3 Sets
Side Plank
1 Set x 15 Reps
