Bulk
Bulking
Advanced
Machine strength
Plan Details
The Bulk routine by adam230 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Wed
Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Thu
Pull
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
Fri
Push
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell JM Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Sat
Legs
Est. 0 min
8 exercises
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
8 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Sun
Pull
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
cable EZ bar curl
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 12 Reps
