Bulking + some strenght
Bulking
Intermediate
Body
Plan Details
The Bulking + some strenght routine by karol.putra is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Chest triceps abs
Est. 87 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Side Plank
1 Set x 8 Reps
Plank
1 Set
Stability Ball Back Stretch
1 Set
Wed
Back biceps abs
Est. 110 min
16 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Hip Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Reverse Crunch
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Side Plank
1 Set x 8 Reps
Plank
1 Set
Stability Ball Back Stretch
3 Sets
Fri
Legs shoulders abs
Est. 111 min
15 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Barbell Press on Stability Ball
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Reverse Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Stability Ball Back Stretch
1 Set
