Bulky McBulkFace
Bulking
Intermediate
Machine strength
Plan Details
The Bulky McBulkFace routine by f3tz3r is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press (Palms in)
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 15 Reps
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Day 2
Back
6 exercises
Barbell Bent-Over Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Back Extension (Prone)
3 Sets
Dumbbell Reverse Fly
3 Sets x 20 Reps
Day 3
Legs
7 exercises
Machine Leg Extension
4 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 30 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Barbell Squat
5 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Day 4
Shoulders
7 exercises
Dumbbell Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Weight Plate Front Raise
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 30 Reps
Barbell Shrug
5 Sets x 15 Reps
Day 5
Arms
9 exercises
Barbell Curl
4 Sets x 15 Reps
Cable Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dip
4 Sets x 30 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
