bodybuilding program - bulk (gluteal muscle emphasis)
Bulking
Intermediate
Machine strength
Plan Details
The bodybuilding program - bulk (gluteal muscle emphasis) routine by ericabb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
this program is intended to be applied between 3-4 sets and 6-12 repetitions. don't take too many weights, let's leave the egotism to others. bulking calories 2000-2300, cutting 1500-1900
Routine detail
Day 1
back and biceaps
Est. 78 min
15 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
T Bar Row
4 Sets x 9 Reps
Preacher Curl Machine
4 Sets x 9 Reps
Machine Lat Pulldown
4 Sets x 9 Reps
Back Hyperextension
3 Sets x 9 Reps
dumbbell row with push-ups
3 Sets x 9 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 9 Reps
Dumbbell Wood Chop
2 Sets x 9 Reps
EZ Bar Curl
3 Sets x 9 Reps
Machine Assisted Pull-Up
2 Sets x 9 Reps
Day 2
killer leg day
Est. 88 min
13 exercises
Step Machine
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 9 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 9 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 9 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Day 3
shoulder and tricap
Est. 76 min
12 exercises
Machine Reverse Fly
4 Sets x 9 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 9 Reps
Cable Rope Face Pull
4 Sets x 9 Reps
Weighted Hanging Knee Raise
4 Sets x 9 Reps
Dumbbell Lateral Raise
4 Sets x 9 Reps
Dumbbell Reverse Fly
4 Sets x 9 Reps
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbbell Tricep Extension
4 Sets x 9 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 9 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 9 Reps
Barbell Military Press
4 Sets x 9 Reps
Machine Assisted Dip
4 Sets x 9 Reps
Day 4
abs+glutes
Est. 96 min
13 exercises
Step Machine
1 Set
Machine Ab Crunch
4 Sets x 9 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 9 Reps
Cable Leg Kickback
4 Sets x 9 Reps
Cable Hip Abduction
4 Sets x 9 Reps
Hack Squat
4 Sets x 9 Reps
dumbbell row with push-ups
4 Sets x 9 Reps
Weighted Hanging Knee Raise
4 Sets x 9 Reps
Weight Plate Russian Twist
4 Sets x 9 Reps
Weighted Crunch
4 Sets x 9 Reps
Crunch
4 Sets x 9 Reps
Bent Knee Hip Raise
4 Sets x 9 Reps
Walking
1 Set
Day 5
chest + forearms
Est. 77 min
13 exercises
Walking
1 Set
Smith Machine Bench Press
4 Sets x 9 Reps
Smith Machine Incline Bench Press
4 Sets x 9 Reps
Machine Incline Chest Press
4 Sets x 9 Reps
dumbbell row with push-ups
4 Sets x 9 Reps
Dumbbell Bench Press
4 Sets x 9 Reps
Dumbbell Fly
4 Sets x 9 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 9 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 9 Reps
Crunch
4 Sets x 9 Reps
Knee Across the Body
4 Sets x 9 Reps
Prisoner Squat
4 Sets x 9 Reps
Bodyweight Single-Leg Calf Raise
4 Sets x 9 Reps
