bulk week 1 - 4
Bulking
Advanced
Machine strength
Plan Details
The bulk week 1 - 4 routine by djjasonau is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
BACK AND BICEPS PLUS ABS
Est. 240 min
10 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 20 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Weighted Crunch
4 Sets x 999 Reps
Air Bike
3 Sets x 999 Reps
Decline Crunch
3 Sets x 999 Reps
Day 2
CHEST, TRICEPS AND SHOULDERS
Est. 75 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
EPIC LEG DAY
Est. 240 min
7 exercises
Barbell Squat
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 999 Reps
Day 4
BACK, SHOULDERS AND ABS (SEE DAY 1)
Est. 240 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 999 Reps
Machine Assisted Chin-Up
3 Sets x 999 Reps
Day 5
ARMS AND 30 MINUTES STEADY STATE CARDIO
Est. 100 min
8 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Step Machine
1 Set
Day 6
CHEST AND LIGHT LEGS
Est. 240 min
7 exercises
Barbell Bench Press
6 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 20 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
3 Sets x 999 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
