lean bulk
Bulking
Intermediate
Dumbbell
Plan Details
The lean bulk routine by UtkarshKapoor is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
maximum hypertrophy
Routine detail
Mon
back light
Est. 70 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Tue
Chest heavy
Est. 69 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Wed
Legs functional
Est. 50 min
6 exercises
Barbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Thu
Delts
Est. 69 min
10 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Fri
back heavy
Est. 71 min
9 exercises
Dumbbell Pullover
3 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sat
Legs Heavy
Est. 56 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Leg Raise
5 Sets x 8 Reps
Crunch
5 Sets x 8 Reps
