Nik's Routine
Bulking
Intermediate
Body
Plan Details
The Nik's Routine routine by Nik1977 is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
4. Thursday- Back & Arms
Est. 85 min
13 exercises
Crunch
5 Sets x 20 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Push-Up
5 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 25 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Curl
10 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
Legs and back
Est. 62 min
10 exercises
Barbell Deep Squat
1 Set x 50 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Band Calf Raise
2 Sets x 25 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Any
2. Tuesday- Biceps, Triceps and Forearms
Est. 76 min
11 exercises
Push-Up
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 25 Reps
Barbell Curl
5 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weighted Three Bench Dip
2 Sets x 25 Reps
Any
Building A Bigger Chest Day 1 Weeks 1-6
Est. 45 min
7 exercises
Push-Up
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Any
3. Wednesday- Shoulders & Chest
Est. 82 min
14 exercises
Crunch
5 Sets x 20 Reps
Posterior Capsule Stretch
3 Sets
Push-Up
3 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Barbell Overhead Front Raise
3 Sets x 8 Reps
Barbell Curl
10 Sets x 10 Reps
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Any
1. Monday- Chest
Est. 144 min
12 exercises
Push-Up
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Cable Cross-Over
3 Sets x 25 Reps
Barbell Curl
10 Sets x 10 Reps
Barbell Bench Press
5 Sets x 20 Reps
Barbell Incline Bench Press
5 Sets x 20 Reps
Dumbbell Fly
5 Sets x 20 Reps
Dumbbell Incline Fly
5 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Cable Lower Chest Raise
5 Sets x 20 Reps
Cable Mid Chest Crossover
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Any
Chest and Shoulders
Est. 89 min
14 exercises
Barbell Deep Squat
1 Set x 50 Reps
Push-Up
5 Sets x 10 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
6 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Any
6. Abs
Est. 79 min
9 exercises
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Hanging Leg Raise
5 Sets x 3 Reps
Sit-Up
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Plank
1 Set
Any
5. Friday- Legs
Est. 72 min
10 exercises
Crunch
5 Sets x 20 Reps
Push-Up
5 Sets x 20 Reps
Barbell Curl
10 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 25 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Any
Running
Est. 32 min
1 exercise
Running
3 Sets
Any
NAW
Est. 26 min
7 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
1 Set
Push-Up
3 Sets x 8 Reps
Superman
1 Set
