My Bulking routine
Bulking
Intermediate
Barbell
Plan Details
The My Bulking routine routine by mayar12345 is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A routine created in order for me to bulk up and keep body fat low
Routine detail
Mon
full body work out regime (new work out plan)
Est. 58 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Mon
Full body work out
Est. 71 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Mon
Femi' full body work out
Est. 6 min
1 exercise
refer to Femi's full body workout
3 Sets x 8 Reps
Wed
alternative exercises for lower trapezius
Est. 34 min
4 exercises
Dumbbell Prone Incline Shrug
3 Sets x 5 Reps
Dorian Yates bent over row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
lower trapezius stretch
3 Sets x 5 Reps
Wed
chest day
Est. 34 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Any
foam rolling stretch sequence
Est. 66 min
8 exercises
spine foam roll
3 Sets x 5 Reps
hamstrings foam roll
3 Sets x 5 Reps
calves foam roll
3 Sets x 5 Reps
lats foam roll
3 Sets x 5 Reps
glutes foam roll
3 Sets x 5 Reps
adductors foam roll
3 Sets x 5 Reps
quads foam roll
3 Sets x 5 Reps
It band foam roll
3 Sets x 5 Reps
Any
post workout stretch(static stretches)
Est. 74 min
9 exercises
Soleus and Achilles Stretch
3 Sets x 5 Reps
standing pecs
3 Sets
Wall Calf Stretch
3 Sets x 5 Reps
Bridge
3 Sets
standing triceps
3 Sets x 5 Reps
Kneeling Hip Flexor
3 Sets x 5 Reps
lying hamstring
3 Sets x 5 Reps
standing quad
3 Sets
bent over lats
3 Sets x 5 Reps
Any
dynamic warm up
Est. 41 min
5 exercises
high kicks
3 Sets x 5 Reps
knee to chest
3 Sets x 5 Reps
lunge with a twist
3 Sets x 5 Reps
t-push ups
3 Sets x 5 Reps
hip stretch with a twist
3 Sets x 5 Reps
Any
dynamic warm up(advanced)
Est. 28 min
4 exercises
jump lunges
3 Sets x 5 Reps
jump squats
3 Sets x 5 Reps
jump squats
3 Sets x 8 Reps
jump squats
3 Sets x 8 Reps
Any
cold water challenge
Est. 8 min
1 exercise
cold water challenge
3 Sets
