7 day full routine.
Bulking
Advanced
Machine strength
Plan Details
The 7 day full routine. routine by JohnstonMeadowood is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 78 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Step Machine
1 Set
Tue
Legs and Abs
Est. 90 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Elliptical Training
1 Set
Wed
Arms
Est. 90 min
11 exercises
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Step Machine
1 Set
Thu
Abs
Est. 104 min
6 exercises
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Step Machine
1 Set
Fri
Shoulders and Back
Est. 90 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Step Machine
1 Set
Sat
Chest and Legs
Est. 113 min
10 exercises
Bench Push-Up
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dip
4 Sets x 10,20,30,40 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Elliptical Training
1 Set
Sun
Abs
Est. 104 min
6 exercises
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Step Machine
1 Set
