Ultimate Bulk GainZ
Bulking
Advanced
Machine strength
Plan Details
The Ultimate Bulk GainZ routine by Nerad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
BULKING GainZ!
Routine detail
Mon
Chest and Tricep GainZ
Est. 102 min
14 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Tue
Shoulder and Abs GainZ
Est. 101 min
17 exercises
Hanging Leg Raise
2 Sets x 15 Reps
Windshield Wipers
2 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dragon Flag
2 Sets x 20 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 10 Reps
Decline Oblique Crunch
2 Sets x 20 Reps
Barbell Press Sit-Up
2 Sets x 20 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Wood Chop
2 Sets x 15 Reps
Hanging Knee Raise (Rotational)
2 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Wed
Leg GainZ
Est. 79 min
9 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
2 Sets x 20 Reps
Thu
Biceps and Back GainZ
Est. 108 min
17 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 21 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Fri
Light Chest and P90x Abs GainZ
Est. 131 min
21 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Push-Up
2 Sets x 50 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Push-Up (Wide Hand)
2 Sets x 35 Reps
Dip
4 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
2 Sets x 25 Reps
Machine Fly
5 Sets x 10 Reps
In & Outs
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Crunchy Frogs
1 Set x 25 Reps
Cross Leg/Wide Leg Sit Ups
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Hip Rock'n Raises
1 Set x 25 Reps
Pulse Ups
1 Set x 25 Reps
V-Up/Roll-Up Combo
1 Set x 25 Reps
Oblique V-Ups
2 Sets x 25 Reps
Leg Climbs
2 Sets x 12 Reps
Mason Twists
1 Set x 50 Reps
Sat
Deadlift GainZ
Est. 79 min
8 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
