Muscle Building Program
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Building Program routine by CharliePutter is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back & Abs
9 exercises
Machine Lat Pulldown
5 Sets x 12,10,10,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 12,10,10,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 10,10,10,8,6 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 2
Chest & Calves
7 exercises
Barbell Incline Bench Press
5 Sets x 12,10,10,8,6 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 3
Legs & Abs
8 exercises
Machine Leg Extension
5 Sets x 15 Reps
Dumbbell Squat
5 Sets x 12,10,10,8,6 Reps
Machine Leg Press
5 Sets x 20,15,12,12,10 Reps
Machine Leg Curl (Prone)
5 Sets x 20,15,12,12,10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Day 4
Shoulders
6 exercises
Machine Shoulder Press
5 Sets x 12,10,10,8,6 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 5
Arms
10 exercises
Cable Tricep Pushdown (V-Bar)
5 Sets x 12,10,10,8,8 Reps
Machine Tricep Extension
4 Sets x 12,10,10,8 Reps
Machine Dip
4 Sets x 12,10,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,10,8 Reps
Barbell Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,10,8 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
