7-day bulking
Bulking
Advanced
Barbell
Plan Details
The 7-day bulking routine by fadenian is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest 1
Est. 30 min
3 exercises
Barbell Bench Press
5 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Barbell Decline Pullover
5 Sets x 8 Reps
Tue
Arms
Est. 31 min
3 exercises
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Wed
Back 1
Est. 35 min
3 exercises
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Thu
Shoulders
Est. 29 min
3 exercises
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Weighted Hanging Knee Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Fri
Chest 2
Est. 35 min
3 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Sat
Legs
Est. 36 min
3 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Sun
Back 2
Est. 28 min
3 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
Air Bike
5 Sets x 8 Reps
