BULK PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

HulkBrogan on March 19, 2019

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps, Back, Thighs, Calves, Biceps, Shoulders, Lower Back, Trapezius, Forearms, Abs

Workout Length:

90 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	10	0
	185 lbs.	7	0
	225 lbs.	5	30
	245 lbs.	5	30
	255 lbs.	5	30
Incline Dumbbell Press	65 lbs.	12	30
	75 lbs.	10	30
	85 lbs.	10	30
Dumbbell Flyes	15 lbs.	15	25
	20 lbs.	10	25
	15 lbs.	15	25
	20 lbs.	10	25
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	0
	10 lbs.	10	0
	10 lbs.	10	0
Chest
Pushups	-	20	0
Back
Reverse Fly	15 lbs.	25	0
Triceps
Pushups: Close Grip	-	20	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	10	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Adduction Machine	50 lbs.	25	0
Leg Extensions	50 lbs.	25	0
Lying Leg Curls	50 lbs.	25	0
Barbell Squats	135 lbs.	10	0
	185 lbs.	7	0
	225 lbs.	5	45
	250 lbs.	5	45
	275 lbs.	5	45
Dumbbell Lunges	45 lbs.	10	0
	45 lbs.	10	0
	45 lbs.	10	0
Calves
Standing Calf Raises	135 lbs.	15	0
	135 lbs.	15	0
	135 lbs.	15	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	10	0

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