All Days Bulking Routine
Bulking
Advanced
Machine strength
Plan Details
The All Days Bulking Routine routine by JeffKhoo is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Mon
Back day
Est. 59 min
6 exercises
Back Hyperextension
5 Sets x 20 Reps
Pull-Up
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Machine Lat Pulldown
5 Sets x 15 Reps
Tue
Shoulders
Est. 59 min
6 exercises
Dumbbell Seated Arnold Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Reverse Fly
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Cable Deltoid Raise
5 Sets x 15 Reps
Wed
upper arm
Est. 52 min
6 exercises
Dip
5 Sets x 15 Reps
Machine Dip
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Alternating Incline Curl
5 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
Thu
Chest Day
Est. 58 min
6 exercises
Clap Push-Up
5 Sets x 15 Reps
Smith Machine Bench Press
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
Fri
Legs
Est. 54 min
6 exercises
Smith Machine Squat
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 17 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Press (Wide Stance)
5 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Sat
Chest, Back and Abs
Est. 73 min
8 exercises
Machine Bench Press
5 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 20 Reps
Machine Fly
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Pull-Up
5 Sets x 12 Reps
Dumbbell Rotational Row
5 Sets x 20 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Back Hyperextension
5 Sets x 15 Reps
Sun
Arms, Forearms, Shoulders and Abs
Est. 78 min
10 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 18 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 15 Reps
Preacher Curl Machine
5 Sets x 15 Reps
backhand bicep curls
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dip
5 Sets x 10 Reps
Leverage Shoulder Press
5 Sets x 15 Reps
