Bodybuilding Workout
Bulking
Advanced
Machine strength
Plan Details
The Bodybuilding Workout routine by Alexny247 is a 36 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 5
Chest and Bicep - Machine
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 6
Back and Tricep - Machine
Est. 45 min
7 exercises
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 8
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Reverse Grip Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 9
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 12
Chest and Bicep - Machine
Est. 47 min
7 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 13
Back and Tricep - Machine
Est. 44 min
7 exercises
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 15
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 16
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 19
Chest and Bicep - Machine
Est. 52 min
8 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Decline Press
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 20
Back and Tricep - Machine
Est. 46 min
7 exercises
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 22
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Reverse Grip Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Day 23
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 26
Chest and Bicep - Machine
Est. 46 min
7 exercises
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 27
Back and Tricep - Machine
Est. 44 min
7 exercises
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 29
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 30
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 33
Chest and Bicep - Machine
Est. 45 min
7 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 34
Back and Tricep - Machine
Est. 46 min
7 exercises
Cable Rope Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 36
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Reverse Grip Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 37
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 40
Chest and Bicep - Machine
Est. 45 min
7 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbells Palm in Decline Bench Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 41
Back and Tricep - Machine
Est. 45 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 43
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 44
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 47
Chest and Bicep - Machine
Est. 44 min
7 exercises
Dumbells Fly with a Twist
3 Sets x 8 Reps
Dumbells Decline Fly with a Twist
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 48
Back and Tricep - Machine
Est. 44 min
7 exercises
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 50
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Reverse Grip Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 51
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 54
Chest and Bicep - Machine
Est. 45 min
7 exercises
Machine Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 55
Back and Tricep - Machine
Est. 51 min
8 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 57
Chest and Bicep - Free Weights
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 58
Back and Tricep - Free Weight
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 61
Chest and Bicep - Machine
Est. 58 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 62
Back and Tricep - Machine
Est. 44 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
