Hardcore bulk
Bulking
Advanced
Machine strength
Plan Details
The Hardcore bulk routine by phatle99 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Tue
Legs and Abs
Est. 80 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Wed
Arms
Est. 81 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Thu
Rest day
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Back
Est. 82 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Sat
Chest and Legs
Est. 73 min
9 exercises
Leverage Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
