bulking season
Bulking
Advanced
Machine strength
Plan Details
The bulking season routine by ccren31 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest and shoulders
Est. 41 min
6 exercises
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Day 8
BACK, SHOULDERS, TRAPS
Est. 72 min
10 exercises
Rocky Pull-Up
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Day 9
LEG DAY
Est. 66 min
12 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Crunch
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 15 Reps
Side Bridge
2 Sets
Plank
2 Sets
Day 10
ARMS
Est. 51 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Day 11
Deadlifts
Est. 144 min
3 exercises
Barbell Deadlift
10 Sets x 10 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
