Natural bulking
Bulking
Advanced
Barbell
Plan Details
The Natural bulking routine by crgevans is a 28 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is based on the LDNMuscle bulking bible or as close as I could get to it so i don't have pieces of paper. Perform a light 5-10 min warm up on cross trainer and then dynamic mobility exercises
Routine detail
Day 1
upper body 1
Est. 67 min
7 exercises
Barbell Bench Press
7 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 3 Reps
Dumbbell One-Arm Row
10 Sets x 2 Reps
Pull-Up
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Day 2
lower body 1
Est. 85 min
8 exercises
Barbell Deep Squat
8 Sets x 8 Reps
Barbell Good Morning
6 Sets x 3 Reps
Box Jump Multiple Response
4 Sets x 5 Reps
hamstring drips
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Stability Ball Medicine Ball Sit-Up
4 Sets x 20 Reps
Medicine Ball Decline Two-Arm Overhead Throw
4 Sets x 10 Reps
Rowing
1 Set
Day 3
upper body 2
Est. 69 min
7 exercises
Weighted Pull-Up
8 Sets x 10 Reps
Barbell Hang Clean
6 Sets x 3 Reps
Dumbbell Incline Bench Press
10 Sets x 2 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Day 4
lower body 2
Est. 65 min
7 exercises
Barbell Front Squat
8 Sets x 10 Reps
Barbell Deadlift
6 Sets x 3 Reps
Box Jump Multiple Response
4 Sets x 5 Reps
Dumbbell Hamstring Curl
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
squat thrust
4 Sets x 8 Reps
Day 5
functional fitness
Est. 67 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 6 Reps
Barbell Hang Clean
4 Sets x 6 Reps
Box Jump Multiple Response
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 6 Reps
jump pull
4 Sets x 1 Reps
Rowing
1 Set
down ups
4 Sets x 8 Reps
lizard
4 Sets x 10 Reps
medicine seated twists
4 Sets x 20 Reps
Day 8
back
Est. 81 min
8 exercises
Pull-Up
5 Sets x 4 Reps
T Bar Row
4 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 6 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 8 Reps
Day 8
legs
Est. 84 min
7 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
8 Sets x 5 Reps
Bodyweight Walking Lunge
4 Sets x 8 Reps
Bodyweight Wall Squat
4 Sets x 1 Reps
Barbell Seated Calf Raise
6 Sets x 8 Reps
Day 10
shoulders
Est. 75 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 4 Reps
Barbell Upright Row
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 11
legs and arms
Est. 68 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 4 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Day 12
functional fitness
Est. 32 min
4 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Side Plank
4 Sets x 8 Reps
Day 13
chest
Est. 64 min
7 exercises
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 8 Reps
Day 14
back week 3
Est. 74 min
7 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Preacher Curl
8 Sets x 10 Reps
Day 15
shoulders week 3
Est. 80 min
7 exercises
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
plate bus drivers
8 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
5 Sets x 12 Reps
Day 15
legs week 3
Est. 65 min
7 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Jefferson Squat
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets
Barbell Standing Calf Raise
8 Sets x 10 Reps
Day 18
chest week 3
Est. 68 min
8 exercises
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Incline Push-Up Depth Jump
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Day 19
legs arms week 3
Est. 87 min
9 exercises
Barbell Front Squat
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets
Barbell Preacher Curl (Overhand)
8 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Day 22
back week 4
Est. 68 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 30 Reps
Barbell Row
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 30 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Day 23
legs week 4
Est. 81 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Hack Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 30 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 15 Reps
Barbell Good Morning
3 Sets x 20 Reps
Barbell Hang Clean
3 Sets x 20 Reps
Barbell Standing Calf Raise
5 Sets x 6 Reps
Day 24
shoulders week 4
Est. 56 min
7 exercises
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
incline prone deltoid rows
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
1 Set x 30 Reps
Incline Push-Up Depth Jump
1 Set
Dumbbell Lateral Raise
4 Sets x 30 Reps
Day 25
hiit and abs week 4
Est. 0 min
0 exercises
This day is empty
Day 26
legs and arms week 4
Est. 83 min
8 exercises
Barbell Squat with Narrow Stance
3 Sets x 20 Reps
Barbell Standing Calf Raise
8 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 30 Reps
Barbell Curl
2 Sets x 30 Reps
Day 27
chest week 4
Est. 53 min
6 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 30 Reps
Push-Up
3 Sets
Day 29
back week 5
Est. 51 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row to Neck
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Day 30
legs week 5
Est. 40 min
7 exercises
Barbell Front Squat
2 Sets x 8 Reps
Barbell Jefferson Squat
2 Sets x 8 Reps
Barbell Side Split Squat
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets
Barbell Standing Calf Raise
4 Sets x 10 Reps
Day 31
shoulders week 5
Est. 47 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
2 Sets x 10 Reps
plate bus drivers
4 Sets x 10 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets
Barbell Behind the Back Shrug
2 Sets x 12 Reps
Day 32
legs and arms week 5
Est. 56 min
9 exercises
Barbell Front Squat
2 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Push-Up (Close Hand)
2 Sets
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Seated Hammer Curl
2 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 12 Reps
Band Alternating Bicep Curl
2 Sets x 8 Reps
Day 33
hiit and abs
Est. 104 min
8 exercises
Rowing
1 Set
Decline Reverse Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
double crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Day 34
chest week 5
Est. 39 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 10 Reps
Cable Decline Chest Fly
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Elevated Push-Up
2 Sets
Dip
2 Sets x 12 Reps
Push-Up
2 Sets
Weighted Tricep Dip
2 Sets x 10 Reps
