Full Workout
Bulking
Intermediate
Machine strength
Plan Details
The Full Workout routine by kjmulry is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Lower Body Squat
Est. 72 min
9 exercises
Barbell Squat
6 Sets x 4 Reps
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 18 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Leg Extension Failure
1 Set x 4 Reps
Prone Y
3 Sets x 8 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 2
Chest/Shoulder/Tricep Day 1
Est. 104 min
14 exercises
Barbell Bench Press
8 Sets x 3 Reps
Alternate Machine Wide Press
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Crossover
3 Sets x 8 Reps
Flip Hand Pushdown
3 Sets x 16 Reps
Cable Rear Deltoid Raise
3 Sets x 8 Reps
Side Front Plate Raise
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 3
Back/Bicep 1
Est. 114 min
16 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Pull Up/Cable Crunch
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 16 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 16 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
ARMageddon
1 Set x 48 Reps
One Arm Band Curl
1 Set x 20 Reps
Prone Y
3 Sets x 8 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 4
Lower Body Superset
Est. 78 min
11 exercises
Dumbbell Plie Squat
3 Sets x 16 Reps
Squat and Calf Raise Superset
3 Sets x 16 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Prone Y
3 Sets x 8 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 5
Chest/Shoulder/Tricep Day 2
Est. 106 min
14 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Band Resisted Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
One Arm Smith Machine Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 6
Back/Bicep 2
Est. 105 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Pull Up/Cable Crunch
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 16 Reps
21s
3 Sets x 21 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Leverage Machine High Row
3 Sets x 8 Reps
ARMageddon
1 Set x 48 Reps
One Arm Band Curl
1 Set x 20 Reps
Prone Y
3 Sets x 8 Reps
Wall Slides/Dislocations
3 Sets x 16 Reps
Day 7
COMBO Day
Est. 100 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Bench Press
6 Sets x 3 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rear Deltoid Raise
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dip
3 Sets x 20 Reps
Wall Slides/Dislocations
3 Sets x 8 Reps
Day 8
COMBO Upper Body
Est. 73 min
11 exercises
Barbell Bench Press
8 Sets x 3 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Y Raise
3 Sets x 8 Reps
Pull-Up
2 Sets x 10 Reps
Hanging Chin Up
2 Sets
