Swiss Bulking V.3.
Bulking
Intermediate
Machine strength
Plan Details
The Swiss Bulking V.3. routine by Swissshredded is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split and Less is more! This Version 3. Little changes Added some Bizzepps
Routine detail
Mon
Legs
Est. 39 min
6 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Chest/Triceps
Est. 47 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Wed
Back/Biceps
Est. 52 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Thu
Legs/Abs
Est. 37 min
6 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Fri
Chest/Back
Est. 52 min
8 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Cardio
Est. 62 min
1 exercise
Running
1 Set
