mass builder
Bulking
Intermediate
Barbell
Plan Details
The mass builder routine by lconlon is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs Strenght
Est. 43 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Day 2
Push Strengh
Est. 45 min
4 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Day 3
Pull Strength
Est. 45 min
4 exercises
Barbell Rack Pull
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
EZ Bar Curl
4 Sets x 5 Reps
Day 4
Cardio and core
Est. 39 min
2 exercises
Treadmill Running
1 Set
Crunch
4 Sets x 12 Reps
Day 5
Leg hypertrophy
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 6
Push hypertrophy
Est. 59 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 7
Pull hypertrophy
Est. 51 min
6 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
