IDAN’S bulking Routine
Bulking
Intermediate
Barbell
Plan Details
The IDAN’S bulking Routine routine by Idan238 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 2
??+?? ??????
Est. 0 min
10 exercises
Barbell Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Day 4
?????? + ??????
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 7 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 7 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 14 Reps
Barbell Kneeling Squat
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Scissor Kick
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 15 Reps
Day 5
????? ????+???
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Day 7
??? + ?? ??????
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Tricep Kickback
4 Sets x 14 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 14 Reps
