BulkNov
Bulking
Intermediate
Machine strength
Plan Details
The BulkNov routine by Mari0 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking
Routine detail
Day 1
Quads+Shoul+Abs
Est. 0 min
9 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 14 Reps
Hack Squat
4 Sets x 14 Reps
Machine Leg Extension
4 Sets x 14 Reps
Dumbbell Walking Lunge
4 Sets x 14 Reps
Machine Shoulder Press
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell One-Arm Front Raise
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 2
Back+Traps+Biceps
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Cable V Bar Pulldown
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Smith Machine Shrug
3 Sets x 14 Reps
Barbell Curl
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14 Reps
Day 3
Hams+Calves+Shoul
Est. 0 min
9 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 14 Reps
Machine Leg Press (Wide Stance)
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Barbell Sumo Deadlift
4 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 4
Chest+Triceps+Abs
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 14 Reps
Barbell Incline Bench Press
4 Sets x 14 Reps
Machine Fly
4 Sets x 14 Reps
Dumbbell Incline Fly
4 Sets x 14 Reps
Cable Straight Arm Crossover
3 Sets x 14 Reps
Cable Lower Chest Raise
3 Sets x 14 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14 Reps
Dumbbell Seated Tricep Press
3 Sets x 14 Reps
Dip
3 Sets x 14 Reps
Day 5
Biceps+Triceps+Abs
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Cable Rope Hammer Curl
4 Sets x 14 Reps
Dumbbell Incline Curl
4 Sets x 14 Reps
Barbell Preacher Curl
4 Sets x 14 Reps
Barbell Spider Curl
4 Sets x 11 Reps
EZ Bar Tricep Extension
4 Sets x 14 Reps
Dumbbell Tricep Extension
4 Sets x 14 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 14 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 14 Reps
Dip
4 Sets x 14 Reps
Day 6
Quads+Hams+Abduc
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 14 Reps
Machine Leg Extension
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Machine Seated Leg Curl
4 Sets x 14 Reps
Machine Hip Abduction
4 Sets x 14 Reps
Machine Hip Adduction
4 Sets x 14 Reps
Day 7
Cardio
Est. 0 min
1 exercise
Walking
3 Sets
