10 weeks Bulking
Bulking
Intermediate
Barbell
Plan Details
The 10 weeks Bulking routine by thomas.w.rosengart@outlook.dk is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
10 weeks Bulking
Routine detail
Mon
Ben
Est. 29 min
6 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Barbell Lunge
4 Sets x 7 Reps
Machine Leg Press
4 Sets x 7 Reps
Barbell Romanian Deadlift
4 Sets x 7 Reps
Barbell Standing Calf Raise
4 Sets x 7 Reps
Cable Rotational Crunch (Kneeling)
4 Sets x 7 Reps
Mon
Tabata chest and triceps
Est. 54 min
10 exercises
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
5 Sets x 7 Reps
Dumbbell Fly
5 Sets x 7 Reps
Dumbbell Pullover
5 Sets x 7 Reps
Cable Lower Chest Raise
5 Sets x 7 Reps
Dip
5 Sets x 7 Reps
Barbell Bench Press (Close Grip)
5 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 7 Reps
Weight Plate Russian Twist
5 Sets x 7 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Tue
Bryst
Est. 23 min
5 exercises
Barbell Bench Press
4 Sets x 7 Reps
Barbell Incline Bench Press
4 Sets x 7 Reps
Dip
4 Sets x 7 Reps
Dumbbell Fly
4 Sets x 7 Reps
Hanging Leg Raise
4 Sets x 7 Reps
Wed
Ryg
Est. 27 min
6 exercises
Barbell Deadlift
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 7 Reps
Chin-Up with Knee Raise
4 Sets x 7 Reps
Dumbbell Incline Bench Row
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7 Reps
Decline Crunch
4 Sets x 7 Reps
Wed
Tabata back and biceps
Est. 59 min
11 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 7 Reps
Barbell Bent-Over Row
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 6 Reps
Back Hyperextension
5 Sets x 7 Reps
Barbell Curl
5 Sets x 7 Reps
Dumbbell Seated Bicep Curl
5 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 7 Reps
Dumbbell Concentration Curl on Stability Ball
5 Sets x 7 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Thu
Skulder
Est. 27 min
6 exercises
Barbell Military Press
4 Sets x 7 Reps
Dumbbell Seated Arnold Press
4 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 7 Reps
Barbell Shrug
4 Sets x 7 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 7 Reps
Plank
4 Sets
Fri
Tabata shoulders and legs
Est. 68 min
13 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Single-Leg Extension
5 Sets x 7 Reps
Machine Single-Leg Curl
5 Sets x 7 Reps
Machine Single-Leg Calf Press
5 Sets x 7 Reps
Barbell Military Press
5 Sets x 7 Reps
Dumbbell Seated Shoulder Press
5 Sets x 7 Reps
Dumbbell Lateral Raise
5 Sets x 7 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 7 Reps
Barbell Upright Row
5 Sets x 7 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 7 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 7 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Fri
Arme
Est. 37 min
8 exercises
Barbell Preacher Curl
4 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 7 Reps
Dumbbell Hammer Curl
4 Sets x 7 Reps
EZ Bar French Press
4 Sets x 7 Reps
Barbell Bench Press (Close Grip)
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 7 Reps
Dumbbell Side Bend
4 Sets x 7 Reps
Cable Wood Chop
4 Sets x 7 Reps
Any
Basic training
Est. 77 min
12 exercises
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Bench Press
5 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Dumbbell One-Arm Row
5 Sets x 7 Reps
Barbell Bent-Over Row
5 Sets x 7 Reps
Barbell Military Press
5 Sets x 7 Reps
Barbell Curl
5 Sets x 7 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 7 Reps
Barbell Squat
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 25 Reps
Decline Bench Weighted Twist
5 Sets x 25 Reps
Any
Home no Equipment
Est. 58 min
9 exercises
Push-Up
8 Sets x 7 Reps
Superman
8 Sets
Jump Squat
8 Sets x 7 Reps
Push-Up (Close Hand)
8 Sets x 7 Reps
Sphinx
8 Sets x 7 Reps
Prisoner Squat
8 Sets x 7 Reps
Bodyweight Wall Squat
8 Sets x 7 Reps
Single-Leg Squat
8 Sets x 7 Reps
Plank
8 Sets
Any
pushups
Est. 13 min
1 exercise
Push-Up
3 Sets x 30 Reps
