every week to new gains!
Bulking
Intermediate
Machine strength
Plan Details
The every week to new gains! routine by pratapbhoumik is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
PULL(HEAVY)
Est. 62 min
7 exercises
Barbell Deadlift
5 Sets x 2 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 2
PUSH(LIGHT)
Est. 62 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Day 3
LEGS (HEAVY)
Est. 84 min
10 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 4
PULL(LIGHT)
Est. 70 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 5
PUSH(HEAVY)
Est. 72 min
8 exercises
Barbell Bench Press
5 Sets x 2 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Day 6
LEGS (LIGHT)
Est. 60 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith machine behind the back shrugs
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
