Dan's Strength Workout
Bulking
Advanced
Dumbbell
Plan Details
The Dan's Strength Workout routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Pyramid your sets, start with a lighter weight and then add 10 - 20% to the bar or DB, aim for the same number of reps as the last set but fail 1-2 reps earlier. 75 seconds between sets for a complete rest. Tempo is 2-1-1 reps per set 8 - 6 - 4 - 4
Routine detail
Day 1
Chest
Est. 39 min
20 exercises
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Mid Chest Crossover
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Isometric Chest Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Cable Mid Chest Crossover
1 Set x 6 Reps
Cable Cross-Over
1 Set x 6 Reps
Isometric Chest Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 4 Reps
Cable Mid Chest Crossover
1 Set x 4 Reps
Cable Cross-Over
1 Set x 4 Reps
Isometric Chest Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 4 Reps
Cable Mid Chest Crossover
1 Set x 4 Reps
Cable Cross-Over
1 Set x 4 Reps
Isometric Chest Press
1 Set x 4 Reps
Day 2
Back
Est. 31 min
16 exercises
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 6 Reps
Dumbbell Bent-Over Row
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 6 Reps
T Bar Row
1 Set x 6 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 4 Reps
Dumbbell Bent-Over Row
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 4 Reps
T Bar Row
1 Set x 4 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 4 Reps
Dumbbell Bent-Over Row
1 Set x 4 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 4 Reps
T Bar Row
1 Set x 4 Reps
Day 3
Legs
Est. 47 min
24 exercises
Barbell Deep Squat
1 Set x 8 Reps
Dumbbell Walking Lunge
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Calf Raise
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 6 Reps
Dumbbell Walking Lunge
1 Set x 6 Reps
Barbell Stiff-Leg Deadlift
1 Set x 6 Reps
Machine Leg Extension
1 Set x 6 Reps
Machine Seated Calf Raise
1 Set x 6 Reps
Machine Calf Raise
1 Set x 6 Reps
Barbell Deep Squat
1 Set x 4 Reps
Dumbbell Walking Lunge
1 Set x 4 Reps
Barbell Stiff-Leg Deadlift
1 Set x 4 Reps
Machine Leg Extension
1 Set x 4 Reps
Machine Seated Calf Raise
1 Set x 4 Reps
Machine Calf Raise
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 4 Reps
Dumbbell Walking Lunge
1 Set x 4 Reps
Barbell Stiff-Leg Deadlift
1 Set x 4 Reps
Machine Leg Extension
1 Set x 4 Reps
Machine Seated Calf Raise
1 Set x 4 Reps
Machine Calf Raise
1 Set x 4 Reps
Day 4
Shoulders
Est. 72 min
20 exercises
Dumbbell Seated Shoulder Press
13 Sets x 8 Reps
Dumbbell Lateral Raise
13 Sets x 8 Reps
Dumbbell Reverse Fly
13 Sets x 8 Reps
Dumbbell One-Arm Front Raise
13 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell Reverse Fly
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
1 Set x 6 Reps
Dumbbell Shoulder Shrug
1 Set x 6 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Dumbbell Lateral Raise
1 Set x 4 Reps
Dumbbell Reverse Fly
1 Set x 4 Reps
Dumbbell One-Arm Front Raise
1 Set x 4 Reps
Dumbbell Shoulder Shrug
1 Set x 4 Reps
Dumbbell Seated Shoulder Press
1 Set x 4 Reps
Dumbbell Lateral Raise
1 Set x 4 Reps
Dumbbell Reverse Fly
1 Set x 4 Reps
Dumbbell One-Arm Front Raise
1 Set x 4 Reps
Dumbbell Shoulder Shrug
1 Set x 4 Reps
Day 5
Arms
Est. 215 min
36 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Cable High Pulley Tricep Extension
3 Sets x 6 Reps
Barbell Decline Pullover
3 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Hammer Curl
3 Sets x 4 Reps
EZ Bar Curl
3 Sets x 4 Reps
Cable Rope Hammer Curl
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 4 Reps
Cable High Pulley Tricep Extension
3 Sets x 4 Reps
Barbell Decline Pullover
3 Sets x 4 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 4 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Hammer Curl
3 Sets x 4 Reps
EZ Bar Curl
3 Sets x 4 Reps
Cable Rope Hammer Curl
3 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 4 Reps
Cable High Pulley Tricep Extension
3 Sets x 4 Reps
Barbell Decline Pullover
3 Sets x 4 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 4 Reps
Day 6
Rest or HIIT
Est. 0 min
0 exercises
This day is empty
Day 7
Rest or HIIT
Est. 0 min
0 exercises
This day is empty
