The Big Bulk
Bulking
Advanced
Machine strength
Plan Details
The The Big Bulk routine by kieranrushbrook is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
the minimum description length is 20 words so this is for bulking and I like bulking it's fun for me
Routine detail
Day 1
Deadlift and heavy pull
Est. 156 min
12 exercises
Indoor Cycling
1 Set
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 3 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 6 Reps
Machine Seated Row
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Day 2
Leg Unilateral and core
Est. 149 min
11 exercises
Step Machine
1 Set
Barbell Front Squat
5 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 3
Bench press and heavy push
Est. 150 min
12 exercises
Rowing
1 Set
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Military Press
6 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 4
Pull Unilateral
Est. 156 min
13 exercises
Indoor Cycling
1 Set
Weighted Pull-Up
4 Sets x 6 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine One-Arm Pulldown
5 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 5
Squat and heavy legs
Est. 120 min
7 exercises
Indoor Cycling
1 Set
Barbell Squat
8 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Glute Bridge
6 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 6
Push unilateral
Est. 146 min
11 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
