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Bulk
by Estijan B.
1 athletes joined
Program Description
Bulking
Program Overview
Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Feb 23, 2024 11:40
Last Edited
May 07, 2024 10:40
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Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10