Lean Mass with Deadlift day
Bulking
Advanced
Dumbbell
Plan Details
The Lean Mass with Deadlift day routine by JD62 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Traditional Bodybuilding split with a separate Deadlift & Bodyweight day
Routine detail
Day 1
Chest & Bis
Est. 51 min
7 exercises
Facepull
3 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Day 2
Back & Tris
Est. 64 min
7 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Legs & Shoulders
Est. 51 min
6 exercises
Barbell Squat
2 Sets x 10 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Day 4
Deadlift & Bodyweight
Est. 40 min
5 exercises
Barbell Deadlift
2 Sets x 1 Reps
Pull-Up
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Dumbbell Deep Push-Up
2 Sets x 15 Reps
