Mass gain
Bulking
Intermediate
Dumbbell
Plan Details
The Mass gain routine by kpanican is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Abs Chest and Triceps
Est. 227 min
18 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Jump Rope
1 Set
Wed
Abs Back and Biceps
Est. 240 min
22 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Fri
Abs Legs and Shoulders
Est. 240 min
26 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Full-body
Est. 240 min
30 exercises
Jump Rope
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Superman
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Jump Rope
1 Set
