Dr.Jake Wilson's Weight Gain
Bulking
Advanced
Machine strength
Plan Details
The Dr.Jake Wilson's Weight Gain routine by zzzolboo is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Leg Strength
Est. 62 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Day 2
Push Strength
Est. 62 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Push Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Day 3
Pull Strength
Est. 61 min
4 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Day 4
Fun day/cardio day
Est. 120 min
9 exercises
Barbell Curl
8 Sets x 8 Reps
Barbell Tricep Extension (Supine)
8 Sets x 8 Reps
Dumbbell Hammer Curl
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
8 Sets x 8 Reps
Dumbbell Incline Curl
8 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Decline Crunch
5 Sets x 12 Reps
Leg Raise
5 Sets x 12 Reps
Day 5
Leg hyperthrophy
Est. 96 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Day 6
Push hypertrophy
Est. 86 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 9
leg strength
Est. 74 min
4 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Deadlift
5 Sets x 4 Reps
Machine Leg Press
5 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 4 Reps
Day 23
Pull Hypertrophy
Est. 74 min
6 exercises
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
