Gain Train Part I
Bulking
Intermediate
Dumbbell
Plan Details
The Gain Train Part I routine by AlexGatchalian is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For weeks 1-4.
Routine detail
Day 1
Chest & Shoulders
Est. 58 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
High Cable Fly
4 Sets x 12 Reps
Low Cable Fly
4 Sets x 12 Reps
Medium Cable Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Day 2
Back
Est. 46 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Day 3
Arms
Est. 63 min
7 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Barbell Curl (Close Grip)
3 Sets x 5 Reps
Barbell Curl
2 Sets x 5 Reps
Dumbbell Seated Tricep Press
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Day 4
Legs
Est. 42 min
4 exercises
Barbell 1/2 Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 12 Reps
