Weight gaining 7-day training
Bulking
Intermediate
Barbell
Plan Details
The Weight gaining 7-day training routine by belm1605 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Seven day routine aiming at gaining muscle weight. I usually complete my sessions with a 30-minute cardio exercise (even on rest days)
Routine detail
Mon
Upper body
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Tue
Lower body
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Chest and triceps
Est. 0 min
5 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Close-grip bench press
3 Sets x 12 Reps
Fri
Back and biceps
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Sat
Shoulder and abs
Est. 0 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 15 Reps
Sun
Legs and glutes
Est. 0 min
5 exercises
Barbell Lunge
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
