Start of Bulking
General
Intermediate
Machine strength
Plan Details
The Start of Bulking routine by Downtown36 is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Just Bi &Tri
Est. 89 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 11 Reps
Dip
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Cable Rope Hammer Curl
9 Sets x 10 Reps
Any
#4 ThickHawk Back
Est. 109 min
15 exercises
Machine Single-Leg Curl
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Weighted Pull-Up
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Pull-Up (Hammer Grip)
1 Set x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Double Cable Wide Lat Pulldown
3 Sets x 10 Reps
Double Cable Closed Lat Pulldowns
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Any
Just Back
Est. 63 min
11 exercises
Pull-Up
1 Set x 12 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Pull-Up (Hammer Grip)
1 Set x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Any
#3 Shredded Shoulders
Est. 117 min
15 exercises
Machine Single-Leg Curl
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Reverse Pull Back
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Barbell Spartan Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Squat
1 Set x 10 Reps
Any
#5 Tree Trunks
Est. 136 min
16 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Any
Just Legs
Est. 50 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
#2 Chiseled Chest
Est. 133 min
16 exercises
Machine Leg Curl (Prone)
1 Set x 15 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Any
Just Chest
Est. 40 min
6 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Any
Just Shoulders
Est. 63 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Reverse Pull Back
3 Sets x 8 Reps
Any
#1 Anaconda Arms
Est. 127 min
15 exercises
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Barbell Squat
1 Set x 10 Reps
Gripper
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Any
Back/Tricep
Est. 68 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Chest/Tri
Est. 99 min
15 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
Abs/Shoulders
Est. 69 min
11 exercises
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Any
Back & Bis
Est. 64 min
9 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Legs & Shoulders
Est. 46 min
7 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
Chest/Bicep
Est. 65 min
9 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Push-Up (Wide Hand)
1 Set x 75 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
