MuscleBuildingWorkoutRoutine
Bulking
Intermediate
Machine strength
Plan Details
The MuscleBuildingWorkoutRoutine routine by gymsphere is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
UpperBody - A
Est. 96 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
LowerBody - A
Est. 53 min
6 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
OFF
Est. 0 min
0 exercises
This day is empty
Thu
UpperBody - B
Est. 66 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Fri
LowerBody - B
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Seated Calf Raise
5 Sets x 12 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sat
OFF
Est. 0 min
0 exercises
This day is empty
Sun
OFF
Est. 0 min
0 exercises
This day is empty
