My plan
Bulking
Advanced
Machine strength
Plan Details
The My plan routine by Morbert is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs/Shoulders
Est. 101 min
13 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Day 2
Chest/Back
Est. 70 min
8 exercises
Dumbbell Decline Fly
5 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 3
Arms
Est. 101 min
12 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Standing Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Day 4
Shoulders/Legs
Est. 105 min
14 exercises
Dumbbell Lateral Raise
1 Set x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Day 5
Chest/Back + 1
Est. 88 min
10 exercises
Barbell Neck Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Day 6
Arms+
Est. 50 min
6 exercises
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
