Transformation II
Bulking
Intermediate
Machine strength
Plan Details
The Transformation II routine by Hamsterbart is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs & Abs
Est. 51 min
11 exercises
Box Jump Multiple Response
1 Set x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Glute Kickback
1 Set x 8 Reps
Glute Kickback
1 Set x 8 Reps
Machine Hip Abduction
1 Set x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 8 Reps
Parallel Bar Hip Flexion
1 Set x 8 Reps
Day 2
Chest
Est. 47 min
9 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Pullover
1 Set x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Day 3
Back & Abs
Est. 33 min
9 exercises
Barbell Deadlift
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Cable Rope Face Pull
1 Set x 8 Reps
Cable Wood Chop
1 Set x 8 Reps
Cable Reverse Wood Chop
1 Set x 8 Reps
Day 4
Rest (Cardio)
Est. 32 min
1 exercise
Aerobics
1 Set
Day 5
Shoulder & Abs
Est. 48 min
13 exercises
Barbell Shrug
1 Set x 8 Reps
Weight Plate High Front Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
1 Set x 8 Reps
Cable One-Arm Lateral Raise
1 Set x 8 Reps
Dumbbell Front Incline Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Cable External Rotation
1 Set x 8 Reps
Dragon Flag
1 Set x 8 Reps
Plank
1 Set
Bench Weighted Decline Crunch
1 Set x 8 Reps
Day 6
Arms
Est. 43 min
10 exercises
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Barbell Bicep Drag Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Incline Tricep Extension
1 Set x 8 Reps
Dumbbell Incline Tricep Extension
1 Set x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 7
Rest (Cardio)
Est. 33 min
2 exercises
Rowing
1 Set
Elliptical Training
1 Set
