The Plan!
Bulking
Advanced
Machine strength
Plan Details
The The Plan! routine by AndrewTurner4 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
twice a day.
Routine detail
Day 1
Chest morning
Est. 0 min
4 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Day 2
Chest afternoon
Est. 0 min
4 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable High Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Day 3
Back morning
Est. 0 min
4 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 4
Back afternoon
Est. 0 min
4 exercises
Pull-Up
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Day 5
Shoulders morning
Est. 0 min
4 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Day 6
Shoulders afternoon
Est. 0 min
4 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Push Press Behind the Neck
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Day 7
Arms morning
Est. 0 min
6 exercises
Machine Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Day 8
Arms afternoon
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 9
Legs morning
Est. 0 min
4 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 10
Legs afternoon
Est. 0 min
4 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
