Bodybuilding/Calisthenics
Bulking
Intermediate
Dumbbell
Plan Details
The Bodybuilding/Calisthenics routine by borimexx is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bodybuilding/Calisthenics
Routine detail
Day 1
Chest & Back
Est. 0 min
14 exercises
Dumbbell Rear Delt Fly
2 Sets x 12 Reps
Hammer Strength ISO-Lateral Incline Press
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Hammer Strength ISO-Lateral Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
One Arm Iso Machine Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leverage One Arm Lat Pull-down
3 Sets x 8 Reps
Hammer Strength ISO-Lateral DY Row
3 Sets x 12 Reps
Hammer Strength ISO-Lateral Wide Pull-down
3 Sets x 12 Reps
Kneeling Underhand Cable Crossover
3 Sets x 12 Reps
Leverage Incline Chest Press
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 2
Shoulders & Arms
Est. 0 min
15 exercises
Dumbbell Rear Delt Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cross-body Tricep Ext.
3 Sets x 12 Reps
Cross-body Tricep Ext. Dropset
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Standing Two Arm Curl
3 Sets x 8 Reps
Behind the Back Cable Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Long Rope Tricep Extension
3 Sets x 12 Reps
Long Rope Trice Extension (Drop set)
3 Sets x 12 Reps
Hammer Strength ISO-Lateral Shoulder Press
3 Sets x 8 Reps
Day 3
Chest & Back - Calisthenics
Est. 0 min
11 exercises
Push-Up
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Push-Up (Close Hand)
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Closed Grip Overhead Pull-ups
2 Sets x 8 Reps
Decline Push-Ups
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Diamond Push-Ups
2 Sets x 8 Reps
Meadows Row
2 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 8 Reps
Day 4
Shoulders & Arms 2
Est. 0 min
11 exercises
Dumbbell Rear Delt Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cross-body Tricep Ext.
3 Sets x 8 Reps
Cross-body Tricep Ext. Dropset
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Standing Two Arm Curl
3 Sets x 8 Reps
Behind the Back Cable Curl
3 Sets x 8 Reps
Day 5
Legs & Back
Est. 0 min
12 exercises
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Pull-Up
2 Sets x 12 Reps
Push-Up
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Wall Sit
2 Sets
Chin-Up with Knee Raise
2 Sets x 8 Reps
Decline Push-Ups
2 Sets x 8 Reps
Bulgarian Spit Squat
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 21 Reps
Closed Grip Overhead Pull-ups
2 Sets x 8 Reps
Diamond Push-Ups
3 Sets x 8 Reps
Day 6
Quick Abs
Est. 0 min
2 exercises
Decline Crunch
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
