Get fit or die trying
Bulking
Advanced
Dumbbell
Plan Details
The Get fit or die trying routine by dr.donut is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I normally workout at home, that's why I do dumbell squats and dumbell bench press because I have no cage here. Feel free to replace them with barbell squats and presses.
Routine detail
Day 1
low rep
Est. 58 min
6 exercises
Dumbbell Bench Press
3 Sets x 68 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 3
legs, abs & cardio
Est. 43 min
10 exercises
Dumbbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Hanging Knee Raise
5 Sets x 8 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Burpee
1 Set
Jumping Jack
1 Set
Burpee
1 Set
Jumping Jack
1 Set
Burpee
1 Set
Jumping Jack
1 Set
Day 5
high rep
Est. 76 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
