Mike's 32 Day Muscle Confusion Building Plan
Bulking
Intermediate
Machine strength
Plan Details
The Mike's 32 Day Muscle Confusion Building Plan routine by Coltteammember is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout plan is designed to maximize muscle growth by focusing on heavy weight as the foundation for the plan, while mixing in muscle confusion through the use of light weight shock weeks and tactically mixing up the weekly routine. When the reps have a decimal point in them that means to do a range of reps between the two numbers. For instance 6.8 reps, means do 6-8 reps.
Routine detail
Day 1
Just TRI your LEGS day
Est. 120 min
9 exercises
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Cable Rope Overhead Parallel Pull
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Laying Single Dumbell One Arm Skullcrusher
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Extension Machine
3 Sets x 12 Reps
Day 2
BACK it up day
Est. 90 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Wide Grip Row
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Cable Seated V-Bar Row
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Dumbbell Inclined Reverse Butterfly
4 Sets x 6 Reps
Day 3
TRAP your SHOULDERS day
Est. 89 min
6 exercises
Smith Machine Shrug
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Day 4
CHEST me out day
Est. 107 min
6 exercises
Machine Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Day 5
Welcome to the Gun Show day
Est. 104 min
7 exercises
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
4 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 6 Reps
Standing Reverse Preacher Dumbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 6 Reps
Day 6
Take it easy day
Est. 0 min
0 exercises
This day is empty
Day 7
& on the 7th day we rested
Est. 0 min
0 exercises
This day is empty
Day 8
Shoulders and Back
Est. 55 min
6 exercises
Machine Deltoid Raise
3 Sets x 6 Reps
Cable One-Arm Seated Row
3 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Day 10
Bi's & Tri's
Est. 56 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 6 Reps
Machine Dip
3 Sets x 6 Reps
Cable One-Arm High Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Day 11
Chest & Legs
Est. 54 min
6 exercises
Machine Leg Extension
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Calf Extension Machine
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Day 12
Bonus Shoulder Day
Est. 56 min
6 exercises
Dumbbell Seated Alternating Front Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Upright Row
3 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 6 Reps
Cable One-Arm Lateral Raise
3 Sets x 6 Reps
Day 13
Bonus Bicep Day
Est. 54 min
6 exercises
Dumbbell Alternating Incline Curl
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 6 Reps
Standing Reverse Preacher Dumbell Curl
3 Sets x 6 Reps
Ez-Bar Cable Curl
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 16
Bicep Day
Est. 100 min
7 exercises
EZ Bar Curl (Reverse Grip)
4 Sets x 15 Reps
Bicep Curl Machine
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Ez-Bar Cable Curl
4 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Day 17
Chest Day
Est. 86 min
6 exercises
Machine Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbel Inner Lower Chest Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Day 18
Shoulder Day
Est. 88 min
6 exercises
Machine Deltoid Raise
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Day 19
Back Day
Est. 83 min
6 exercises
Machine Back Extension
4 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Inclined Reverse Butterfly
4 Sets x 15 Reps
Day 20
Tricep Day
Est. 87 min
6 exercises
Machine Dip
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Day 21
Leg Day
Est. 83 min
6 exercises
Calf Extension Machine
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Kick Back Machine
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Day 22
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 23
Chest & Legs
Est. 71 min
7 exercises
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Calf Extension Machine
4 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Day 24
Bicep & Tricep
Est. 73 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 6 Reps
Machine Dip
3 Sets x 6 Reps
Cable One-Arm High Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 6 Reps
Day 25
Shoulder & Back Day
Est. 71 min
6 exercises
Cable Seated Dual Pulley Row
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Deltoid Raise
3 Sets x 6 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Day 26
Bonus Chest Day
Est. 75 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 6 Reps
Day 27
Bonus Bicep Day
Est. 71 min
6 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 12 Reps
Standing Reverse Preacher Dumbell Curl
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 6 Reps
Day 28
Tricep Day
Est. 96 min
5 exercises
Laying Single Dumbell One Arm Skullcrusher
5 Sets x 6 Reps
Dumbbell One-Arm Row
5 Sets x 6 Reps
Dumbbell Incline Tricep Extension
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Barbell Seated Tricep Extension
5 Sets x 6 Reps
Day 29
Back Day
Est. 95 min
5 exercises
Cable Seated Wide Grip Row
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Bent-Over Row (Palms in)
5 Sets x 6 Reps
Back Hyperextension
5 Sets x 6 Reps
Day 30
Shoulder Day
Est. 100 min
5 exercises
Barbell Shrug
5 Sets x 6 Reps
Barbell Upright Row
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Dumbbell Alternating Front Raise
5 Sets x 6 Reps
Day 31
Chest Day
Est. 98 min
5 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Cable Cross-Over
5 Sets x 6 Reps
Day 32
Bicep Day
Est. 98 min
5 exercises
Preacher Curl Machine
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 6 Reps
Dumbbell Concentration Curl
5 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
