WOLVERINE WEEK 1
Bulking
Advanced
Dumbbell
Plan Details
The WOLVERINE WEEK 1 routine by ChillinWithDylan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
DAY 1 CHEST: 1-4, 5a-b, 6a-d
Est. 67 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Rear Military Press
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Windshield Wipers
4 Sets x 10 Reps
Tue
DAY 2 LEGS: 1-3, 4a-b, 5
Est. 57 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Crunch
2 Sets x 8 Reps
Wed
DAY 3 ARMS/BACK: 1-4, 5a-c
Est. 52 min
7 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Any
DAY 5 LEGS/BACK: 1-5
Est. 36 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Stability Ball Weighted Sit-Up
4 Sets x 10 Reps
Add Your Own Exercises
4 Sets x 10 Reps
Any
DAY 4: CHEST/TRI: 1-4, 5a-c
Est. 39 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Incline Fly
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
