Tim's workout full body
Bulking
Advanced
Machine strength
Plan Details
The Tim's workout full body routine by tivl is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
full body bulking routine. If you skip a day, just continue with the next exercise group where you left off
Routine detail
Any
2 - Legs
Est. 219 min
14 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 30 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Stationary lunges dropset
7 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Dragon Flag
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Hack Squat
4 Sets x 8 Reps
Step Machine
1 Set
Any
6 - Shoulders & Biceps
Est. 151 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 21 Reps
Dumbbell Bent-Over Raise
9 Sets x 8 Reps
Dumbbell Preacher Curl
9 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 8 Reps
Weight Plate Front Raise
6 Sets x 8 Reps
Crazy 8
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Any
1 - Upper back & chest
Est. 214 min
15 exercises
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
13 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 7 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 5 Reps
Cable Mid Chest Crossover
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Elliptical Training
1 Set
Jump Rope
1 Set
Any
3 - Shoulders & Triceps
Est. 137 min
17 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Any
4 - Rug & Borst
Est. 179 min
18 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 15 Reps
Push-Up
3 Sets x 8 Reps
Floor Press Dumbell
3 Sets x 8 Reps
Floor Press SmithMachine
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
5 - Legs
Est. 143 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
7 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Weighted Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Any
Elastibands
Est. 32 min
1 exercise
Treadmill Running
1 Set
Any
? home
Est. 105 min
11 exercises
Leg Raise
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Running
1 Set
Rear Pull-Up (Wide Grip)
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
