8 weeks bulking
Bulking
Advanced
Machine strength
Plan Details
The 8 weeks bulking routine by andreromano is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back/Trap/Rear/Delts/Calves
Est. 85 min
8 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 2
Chest/Delts/Hamstrings
Est. 103 min
9 exercises
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Day 3
Glutes/Quads/Triceps/Biceps
Est. 120 min
10 exercises
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Back/Chest/Hamstrings/Calves
Est. 86 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Arms/Delts/Quads
Est. 89 min
11 exercises
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
