Home mass training
Bulking
Advanced
Machine strength
Plan Details
The Home mass training routine by AndrejsBorovkovs is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest day
Est. 71 min
7 exercises
Back Hyperextension
3 Sets x 9 Reps
Cable Lateral Raise
5 Sets x 9 Reps
Machine Reverse Fly
6 Sets x 9 Reps
Smith Machine Incline Bench Press
6 Sets x 9 Reps
Machine Fly
6 Sets x 9 Reps
Leverage Shoulder Press
5 Sets x 9 Reps
Parallel Bar Leg Raise
3 Sets x 9 Reps
Day 2
Back day
Est. 74 min
8 exercises
Back Hyperextension
3 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 9 Reps
Cable Seated Row
5 Sets x 9 Reps
Dumbbell Pullover
4 Sets x 9 Reps
Preacher Curl Machine
5 Sets x 9 Reps
Dumbbell Alternating Seated Curl
5 Sets x 9 Reps
Leverage Incline Chest Press
5 Sets x 9 Reps
Parallel Bar Leg Raise
3 Sets x 9 Reps
Day 3
Chest day 2
Est. 72 min
7 exercises
Back Hyperextension
3 Sets x 9 Reps
Smith Machine Shoulder Press
4 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 9 Reps
Dumbbell Incline Bench Press
6 Sets x 9 Reps
Leverage Incline Chest Press
6 Sets x 9 Reps
Smith Machine Upright Row
4 Sets x 9 Reps
Parallel Bar Leg Raise
3 Sets x 9 Reps
Day 4
Cardio day
Est. 61 min
3 exercises
Back Hyperextension
5 Sets x 9 Reps
Parallel Bar Leg Raise
5 Sets x 9 Reps
Treadmill Running
1 Set
Day 5
Legs day
Est. 74 min
7 exercises
Back Hyperextension
3 Sets x 9 Reps
Machine Leg Extension
6 Sets x 9 Reps
Smith Machine Squat
6 Sets x 9 Reps
Machine Leg Press
6 Sets x 9 Reps
Machine Leg Curl (Prone)
6 Sets x 9 Reps
Machine Seated Calf Raise
7 Sets x 9 Reps
Parallel Bar Leg Raise
3 Sets x 9 Reps
