The Blue Print
Bulking
Advanced
Machine strength
Plan Details
The The Blue Print routine by Tomsuttonjr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rep range depends on if bulking or cutting. 10-20 moderate weight - Cutting 4-8 heavy weight - Bulking
Routine detail
Day 1
Chest & 2 Exercises for Triceps
Est. 95 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Squeeze Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Day 2
Biceps & 2 Exercises for Back
Est. 107 min
9 exercises
EZ Bar Curl
4 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 3
Legs
Est. 120 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Calf Raise
1 Set x 100 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
Triceps & 2 Exercises for Chest
Est. 74 min
8 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 5
Back & 2 Exercises for Biceps
Est. 82 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
One Knee High Rope/cable pull
4 Sets x 12 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Machine Calf Press
1 Set x 100 Reps
Day 6
Shoulders & 2 Exercises for Legs
Est. 88 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Standing Cable Oblique Push Down
3 Sets x 15 Reps
