8 Week Bulk
General
Intermediate
Machine strength
Plan Details
The 8 Week Bulk routine by thamig is a 29 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Confuse your muscles with this 8 week bulk program. Exercises change throughout the 8 weeks.
Routine detail
Any
4a Legs and Abs
Est. 35 min
6 exercises
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Smith Machine Calf Raises
3 Sets x 6 Reps
Leg Raise
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Any
B5 Shoulders and Traps
Est. 54 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Wrist Roller
3 Sets x 8 Reps
Any
C4 Legs and Abs
Est. 41 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
standing One Leg Calve Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
E5 Shoulders and Traps
Est. 46 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 20 Reps
Plate Curls
3 Sets x 20 Reps
Any
C2 Back and Bis
Est. 39 min
7 exercises
Machine Seated Row
3 Sets x 6 Reps
Weighted Wide Grip Pullups
3 Sets x 6 Reps
Behind the Neck Lat Pulldown
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 6 Reps
Seated Cable Curl (inner)
3 Sets x 10 Reps
Any
2a Back and Biceps
Est. 49 min
8 exercises
T Bar Row
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Seated Hammer Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Any
F5 Shoulders/Traps and Forearms
Est. 59 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 20 Reps
Wrist Roller
3 Sets x 8 Reps
Any
5a Shoulders/Traps
Est. 45 min
8 exercises
Treadmill Running
1 Set
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Plate Curls
3 Sets x 8 Reps
Any
G2 Back and Bis
Est. 43 min
7 exercises
Machine Seated Row
3 Sets x 8 Reps
Weighted Wide Grip Pullups
3 Sets x 8 Reps
Behind the Neck Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Side Curl
3 Sets x 8 Reps
Any
D4 Legs and Abs
Est. 63 min
8 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Smith Machine Calf Raises
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Any
D5 Shoukders and Traps
Est. 54 min
7 exercises
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Any
C5 Shoulders/Traps
Est. 45 min
7 exercises
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 20 Reps
Plate Curls
3 Sets x 20 Reps
Any
D1 Chest and Tris
Est. 58 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
D2 Back and Bis
Est. 50 min
6 exercises
Back Hyperextension
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Any
1a Chest and Tris
Est. 42 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Incline Skull Crushers
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Any
B1 Chest and Tris
Est. 56 min
7 exercises
Dumbbell Decline Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Scullcrushers
4 Sets x 8 Reps
Any
B2 Back and Biceps
Est. 50 min
6 exercises
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Any
B4 Legs and Abs
Est. 49 min
7 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Standing Calf Raise Outer
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Any
C1 Chest and Tris
Est. 41 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 6 Reps
Low Cable Crossover
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Skullcrusher
3 Sets x 6 Reps
Any
E1 Chest and Tris
Est. 42 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Incline Skull Crushers
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Any
E2 Back and Bis
Est. 49 min
8 exercises
T Bar Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Seated Hammer Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Any
E4 Legs and Abs
Est. 39 min
6 exercises
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Smith Machine Calf Raises
3 Sets x 6 Reps
Standing One Leg Inner Calve Raise
3 Sets x 6 Reps
Leg Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Any
F1 Chest and Tris
Est. 58 min
7 exercises
Dumbbell Decline Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Skullcrusher
4 Sets x 8 Reps
Any
F2 Back and Bis
Est. 49 min
6 exercises
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Weighted Wide Grip Pullups
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Any
F4 Legs and Abs
Est. 55 min
7 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Any
G1 Chest and Tris
Est. 41 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Skullcrusher
3 Sets x 6 Reps
Any
G4 Legs and Abs
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Standing One Leg Inner Calve Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Any
G5 Shoulders and Traps
Est. 26 min
4 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
H1 Chest and Tris
Est. 58 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
