Gaining muscle
Bulking
Intermediate
Machine strength
Plan Details
The Gaining muscle routine by Danny'Mario'Mountain is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 60 min
6 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Pullover
3 Sets x 12 Reps
Wed
Biceps and Triceps
Est. 60 min
7 exercises
Barbell Drag Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Thu
Shoulders
Est. 60 min
6 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Sat
Upper legs and lower legs
Est. 58 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Sun
Chest and Abs
Est. 74 min
7 exercises
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
