Bulking RodAnP
Bulking
Advanced
Machine strength
Plan Details
The Bulking RodAnP routine by RodAnP is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest ABS Traps
Est. 90 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Incline Dumbbell Hex Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 10 Reps
Day 2
Back and Shoulders
Est. 90 min
12 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Wall Calf Stretch
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Lateral Cable flys
3 Sets x 10 Reps
Day 3
Legs Glutes Abs
Est. 99 min
11 exercises
Cable Glute Kick
4 Sets x 15 Reps
Cable Glute Side Raise
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Decline Oblique Crunch
5 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 25 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Day 4
Chest Back
Est. 87 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Landmine Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
