good stuff
Bulking
Intermediate
Machine strength
Plan Details
The good stuff routine by LukeSchaffer is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
leg day strength
Est. 38 min
5 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 3 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
chest strength
Est. 41 min
6 exercises
Barbell Bench Press
3 Sets x 3 Reps
Barbell Shoulder Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 7
abs
Est. 15 min
2 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 8
pull strength
Est. 51 min
7 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Barbell Curl
3 Sets x 3 Reps
Barbell Rack Pull
3 Sets x 3 Reps
Leverage Machine Shrug
3 Sets x 3 Reps
Pull-Up
3 Sets x 3 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 9
leg hypertrophy
Est. 47 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Bench)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 10
push hypertrophy
Est. 77 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 11
pull hypertrophy
Est. 57 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
