High Intensity Bulk
Bulking
Intermediate
Machine strength
Plan Details
The High Intensity Bulk routine by JohanJJJordaan is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 48 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 2
Legs & Shoulders
Est. 68 min
11 exercises
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Day 3
Back & Biceps
Est. 96 min
15 exercises
Machine Assisted Pull-Up
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Smith Machine Deadlift
3 Sets x 14 Reps
Machine Hammer Curl
3 Sets x 14 Reps
Cable Reverse Curl
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Cable Rope Hammer Curl
3 Sets x 14 Reps
Cable Dual Overhead Curl
3 Sets x 14 Reps
Cable Rope Row to Neck
3 Sets x 14 Reps
Leverage Machine Shrug
3 Sets x 14 Reps
Cable Shrug (Supine)
3 Sets x 14 Reps
Day 4
Chest
Est. 48 min
8 exercises
Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Day 5
Legs
Est. 88 min
14 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 8 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 7
Full Cardio
Est. 110 min
28 exercises
Treadmill Running
1 Set
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Plank
2 Sets
Cable Wood Chop
2 Sets x 10 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 10 Reps
Barbell Reverse Curl
2 Sets x 10 Reps
Smith Machine Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Bodyweight Wall Squat
2 Sets x 10 Reps
Glute Kickback
2 Sets x 10 Reps
Flutter Kick
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
