30 day challenge
Bulking
Advanced
Dumbbell
Plan Details
The 30 day challenge routine by jeffotto is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
30 day challenge. M,W,F lifting T,Th cardio and abs
Routine detail
Mon
Mon Day 1
Est. 71 min
8 exercises
Dumbbell Rear Deltoid Row
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
EZ Bar Close Grip Curl
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Mon
Mon Day 15
Est. 71 min
8 exercises
Dumbbell Lunge
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Mon
Mon Day 8
Est. 59 min
8 exercises
Dumbbell Bench Press
2 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Dumbbell Rear Deltoid Row
2 Sets x 20 Reps
EZ Bar Close Grip Curl
2 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 20 Reps
Chin-Up with Knee Raise
2 Sets x 20 Reps
Barbell Shoulder Press
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Mon
Mon Day 22
Est. 75 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Wed
Wed Day 10
Est. 71 min
8 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Tricep Press (Supine)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Wed
Wed Day 24
Est. 70 min
8 exercises
Cable Seated Row
3 Sets x 15 Reps
Barbell Tricep Press (Supine)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Wed
Wed Day 3
Est. 74 min
8 exercises
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Wed
Wed Day 17
Est. 65 min
9 exercises
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Barbell Bulgarian Split Squat
2 Sets x 20 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Tricep Press (Supine)
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
Fri Day 12
Est. 74 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Fri
Fri Day 19
Est. 71 min
8 exercises
Barbell Front Squat
5 Sets x 5 Reps
Kettlebell Renegade Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Fri
Fri Day 26
Est. 60 min
8 exercises
Barbell Front Squat
2 Sets x 20 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Kettlebell Renegade Row
2 Sets x 28 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 20 Reps
Dip
2 Sets x 20 Reps
Fri
Fri Day 5
Est. 70 min
8 exercises
Barbell Front Squat
3 Sets x 15 Reps
Kettlebell Renegade Row
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Any
ABS
Est. 96 min
6 exercises
Machine Ab Crunch
5 Sets x 20 Reps
Side Bridge
5 Sets
Air Bike
5 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Weight Plate Rotation
5 Sets x 20 Reps
Dumbbell Side Bend
5 Sets x 20 Reps
