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Generic bulking routine (joint friendly version)
by Dominus
1 athletes joined
Program Description
This is a generic bulking routine with moderate volume. Isolation exercises are done first to reduce the time needed for warmups, and because post 35, joints be crackling. Use double progression and take deloads as needed.
Program Overview
Level
Novice, Intermediate, Advanced, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 11, 2024 03:19
Last Edited
Jun 17, 2024 12:07
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Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
6
Leg Press
4 Sets
6-8 Reps
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps