BULK/BUILD/STRENGTH/GAINS
Bulking
Advanced
Machine strength
Plan Details
The BULK/BUILD/STRENGTH/GAINS routine by djasap is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
CHEST/BICEP/LEGS/ABs
Est. 165 min
13 exercises
Jackknife Sit-Up
6 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Barbell Curl Against an Incline
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Barbell Decline Bench Press
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Exercise Dome Push-Up
6 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Dumbbell Lunge
6 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 10 Reps
Tue
Tricep/ forearm/ Abs/calves
Est. 207 min
13 exercises
EZ Bar Incline Tricep Extension
6 Sets x 10 Reps
Weighted Tricep Dip
6 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 10 Reps
Running
6 Sets
Dumbbell Alternating Kickback
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Cable Reverse Curl
6 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 10 Reps
Wed
Chest (Dumbbell), - BACK- Legs
Est. 206 min
12 exercises
Leverage Shoulder Press
6 Sets x 10 Reps
Barbell Deadlift
6 Sets x 10 Reps
Machine Iso Lateral High Row
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Decline Bench Press
6 Sets x 10 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
6 Sets x 10 Reps
Cable One-Arm Row
6 Sets x 10 Reps
Running
6 Sets
Dumbbell Bench Press
6 Sets x 10 Reps
Sit-Up
6 Sets x 10 Reps
Dumbbell Pullover
6 Sets x 10 Reps
Thu
Bicep /forearm/BACk/legs
Est. 125 min
10 exercises
Leverage Machine High Row
6 Sets x 10 Reps
Dumbbell Incline Hammer Curl
6 Sets x 10 Reps
Cable Reverse Curl
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Seated Row
6 Sets x 10 Reps
Back Hyperextension
6 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
