Fall Gains 2018
Bulking
Advanced
Machine strength
Plan Details
The Fall Gains 2018 routine by christopherjisley is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back Day 1
Est. 95 min
10 exercises
Barbell Rack Pull
8 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 8 Reps
Cable Wide Hammer Grip Pull-downs
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 20 Reps
Day 2
Leg and Arm Day 1
Est. 92 min
11 exercises
Barbell Squat
6 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Cable Tricep Kickback
5 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Hack Squat (Narrow Stance)
2 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
Chest Day 1
Est. 83 min
9 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Shoulder Press
6 Sets x 8 Reps
Side Lateral to Front Raises
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Standing Goblet Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dip and Medicine Ball Leg Raises
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Day 4
Back Day 2
Est. 103 min
11 exercises
Barbell Deadlift
7 Sets x 8 Reps
Cable One-Arm Lat Pulldown
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Rotation (Stability Ball)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Side Bend Extension
5 Sets x 8 Reps
Ab Hyperextension
5 Sets x 8 Reps
Day 5
Leg and Arm Day 2
Est. 104 min
11 exercises
Smith Machine Squat
6 Sets x 8 Reps
Dumbbell Goblet Split Squat rear leg on bench
5 Sets x 8 Reps
Bench Leg Raise (Supine)
4 Sets x 25 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Nordic Hamstring Curls
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
5 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Day 6
Chest Day 2
Est. 124 min
16 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
4 Sets x 8 Reps
Decline Chest Press on Dip Leverage Machine
4 Sets x 8 Reps
Cable Rope Row to Neck
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Weighted Hanging Knee Raise
5 Sets x 15 Reps
Machine Fly
5 Sets x 10 Reps
Push-Up
2 Sets x 25 Reps
Push-Up (Close Hand)
2 Sets x 20 Reps
One Hand Wide Push Up
2 Sets x 15 Reps
Push-Up (Wide Hand)
2 Sets x 25 Reps
