Bulking Plan by ACoppens on Jefit

Chest & Back 36 exercises, 3 hrs 44 mins

Barbell Bench Press	5x7 reps	rest: 20s
Barbell Incline Bench Press	5x7 reps	rest: 20s
Machine Fly	5x7 reps	rest: 20s
Dumbbell Bench Press	5x7 reps	rest: 20s
Dumbbell Incline Bench Press	5x7 reps	rest: 20s
Dumbbell Fly	5x7 reps	rest: 20s
Dumbbell Incline Fly	5x7 reps	rest: 20s
Cable Cross-Over	5x7 reps	rest: 20s
Barbell Decline Bench Press	5x7 reps	rest: 20s
Machine Bench Press	5x7 reps	rest: 20s
Cable Lower Chest Raise	5x7 reps	rest: 20s
Dumbbell Incline Bench Press (Hammer Grip)	5x7 reps	rest: 20s
Machine Inner Chest Press	5x7 reps	rest: 20s
Barbell Bench Press (Wide Grip)	5x7 reps	rest: 20s
Cable Cross-Over	5x7 reps	rest: 20s
	5x7 reps	rest: 20s
Cable One-Arm Lat Pulldown	5x7 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	5x7 reps	rest: 20s
Barbell Bent-Over Row	5x7 reps	rest: 20s
Cable Seated Row	5x7 reps	rest: 20s
Dumbbell One-Arm Row	5x7 reps	rest: 20s
Cable Front Lat Pulldown (Close Grip)	5x7 reps	rest: 20s
T Bar Row	5x7 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	5x7 reps	rest: 20s
Cable V Bar Pulldown	5x7 reps	rest: 20s
Cable Shoulder Extension	5x7 reps	rest: 20s
Machine Seated Row	5x7 reps	rest: 20s
Machine Lat Pulldown	5x7 reps	rest: 20s
Machine Assisted Pull-Up	5x7 reps	rest: 20s
Cable Rope Seated Row	5x7 reps	rest: 20s
Machine Assisted Chin-Up	5x7 reps	rest: 20s
Cable One-Arm Seated Row	5x7 reps	rest: 20s
Machine Lat Pulldown (Reverse Grip)	5x7 reps	rest: 20s
Cable One-Arm Lat Pulldown	5x7 reps	rest: 20s
Cable One-Arm Row	5x7 reps	rest: 20s
Smith Machine One-Arm Row	5x7 reps	rest: 20s

Shoulders & Biceps 31 exercises, 3 hrs 13 mins

Dumbbell Lateral Raise	5x7 reps	rest: 20s
Dumbbell Seated Shoulder Press	5x7 reps	rest: 20s
Dumbbell Shoulder Shrug	5x7 reps	rest: 20s
Dumbbell Seated Arnold Press	5x7 reps	rest: 20s
Barbell Military Press	5x7 reps	rest: 20s
Machine Shoulder Press	5x7 reps	rest: 20s
Weight Plate Front Raise	5x7 reps	rest: 20s
Machine Reverse Fly	5x7 reps	rest: 20s
Dumbbell Cuban Press	5x7 reps	rest: 20s
Cable Internal Rotation	5x7 reps	rest: 20s
Dumbbell Seated Bent-Over Reverse Fly	5x7 reps	rest: 20s
Cable Rope Face Pull	5x7 reps	rest: 20s
Dumbbell Seated Alternating Arnold Press	5x7 reps	rest: 20s
Dumbbell One-Arm Shoulder Press	5x7 reps	rest: 20s
Dumbbell Seated One-Arm Shoulder Press	5x7 reps	rest: 20s
Smith Machine Shoulder Press (Close Grip)	5x7 reps	rest: 20s
Barbell Curl	5x7 reps	rest: 20s
Dumbbell Incline Curl	5x7 reps	rest: 20s
Dumbbell Alternating Hammer Curl	5x7 reps	rest: 20s
Dumbbell Concentration Curl	5x7 reps	rest: 20s
Dumbbell Hammer Curl	5x7 reps	rest: 20s
Preacher Curl Machine	5x7 reps	rest: 20s
Dumbbell Alternating Incline Curl	5x7 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	5x7 reps	rest: 20s
Cable Dual Overhead Curl	5x7 reps	rest: 20s
Cable Rope Hammer Curl	5x7 reps	rest: 20s
Dumbbell Alternating Seated Curl	5x7 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	5x7 reps	rest: 20s
Dumbbell Incline Curl	5x7 reps	rest: 20s
Dumbbell Seated Alternating Hammer Curl	5x7 reps	rest: 20s
Dumbbell One-Arm Seated Curl	5x7 reps	rest: 20s

Legs & Triceps 35 exercises, 3 hrs 29 mins

Barbell Squat	5x7 reps	rest: 20s
Machine Leg Extension	5x7 reps	rest: 20s
Machine Leg Press	5x7 reps	rest: 20s
Machine Seated Leg Curl	5x7 reps	rest: 20s
Smith Machine Squat	5x7 reps	rest: 20s
Barbell Front Squat	5x7 reps	rest: 20s
Machine Hip Abduction	5x7 reps	rest: 20s
Machine Hip Adduction	5x7 reps	rest: 20s
Hack Squat	5x7 reps	rest: 20s
Machine Leg Press	5x7 reps	rest: 20s
Machine Leg Press (Narrow Stance)	5x7 reps	rest: 20s
Machine Single-Leg Extension	5x7 reps	rest: 20s
Machine Leg Press (Wide Stance)	5x7 reps	rest: 20s
Machine Single-Leg Press	5x7 reps	rest: 20s
Machine Single-Leg Curl	5x7 reps	rest: 20s
Machine Leg Press (Narrow Stance)	5x7 reps	rest: 20s
Calf Press On Leg Press	5x7 reps	rest: 20s
Bodyweight Calf Raise	5x7 reps	rest: 20s
Machine Calf Press	5x7 reps	rest: 20s
Machine Single-Leg Calf Press	5x7 reps	rest: 20s
Cable Shoulder Extension	5x7 reps	rest: 20s
Cable Tricep Pushdown (Rope)	5x7 reps	rest: 20s
Barbell Bench Press (Close Grip)	5x7 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	5x7 reps	rest: 20s
Cable Tricep Pushdown (V-Bar)	5x7 reps	rest: 20s
Dumbbell Seated Tricep Press	5x7 reps	rest: 20s
Dumbbell Seated One-Arm Tricep Extension	5x7 reps	rest: 20s
Machine Dip	5x7 reps	rest: 20s
Machine Tricep Extension	5x7 reps	rest: 20s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x7 reps	rest: 20s
Dumbbell Alternating Tricep Kickback	5x7 reps	rest: 20s
Smith Machine Bench Press (Close Grip)	5x7 reps	rest: 20s
Machine Assisted Dip	5x7 reps	rest: 20s
Cable Tricep Kickback	5x7 reps	rest: 20s
EZ Bar Seated Reverse Grip French Press	5x7 reps	rest: 20s

Cardio 7 exercises, 2 hrs 0 min

Elliptical Training	1x0 reps	rest: 15s
Walking	1x0 reps	rest: 15s
Rowing	1x0 reps	rest: 15s
Stationary Bike	1x0 reps	rest: 15s
Step Machine	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s
Recumbent Bike	1x0 reps	rest: 20s

Chest & Back 36 exercises, 3 hrs 44 mins

Barbell Bench Press	5x7 reps	rest: 20s
Barbell Incline Bench Press	5x7 reps	rest: 20s
Machine Fly	5x7 reps	rest: 20s
Dumbbell Bench Press	5x7 reps	rest: 20s
Dumbbell Incline Bench Press	5x7 reps	rest: 20s
Dumbbell Fly	5x7 reps	rest: 20s
Dumbbell Incline Fly	5x7 reps	rest: 20s
Cable Cross-Over	5x7 reps	rest: 20s
Barbell Decline Bench Press	5x7 reps	rest: 20s
Machine Bench Press	5x7 reps	rest: 20s
Cable Lower Chest Raise	5x7 reps	rest: 20s
Dumbbell Incline Bench Press (Hammer Grip)	5x7 reps	rest: 20s
Machine Inner Chest Press	5x7 reps	rest: 20s
Barbell Bench Press (Wide Grip)	5x7 reps	rest: 20s
Cable Cross-Over	5x7 reps	rest: 20s
	5x7 reps	rest: 20s
Cable One-Arm Lat Pulldown	5x7 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	5x7 reps	rest: 20s
Barbell Bent-Over Row	5x7 reps	rest: 20s
Cable Seated Row	5x7 reps	rest: 20s
Dumbbell One-Arm Row	5x7 reps	rest: 20s
Cable Front Lat Pulldown (Close Grip)	5x7 reps	rest: 20s
T Bar Row	5x7 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	5x7 reps	rest: 20s
Cable V Bar Pulldown	5x7 reps	rest: 20s
Cable Shoulder Extension	5x7 reps	rest: 20s
Machine Seated Row	5x7 reps	rest: 20s
Machine Lat Pulldown	5x7 reps	rest: 20s
Machine Assisted Pull-Up	5x7 reps	rest: 20s
Cable Rope Seated Row	5x7 reps	rest: 20s
Machine Assisted Chin-Up	5x7 reps	rest: 20s
Cable One-Arm Seated Row	5x7 reps	rest: 20s
Machine Lat Pulldown (Reverse Grip)	5x7 reps	rest: 20s
Cable One-Arm Lat Pulldown	5x7 reps	rest: 20s
Cable One-Arm Row	5x7 reps	rest: 20s
Smith Machine One-Arm Row	5x7 reps	rest: 20s

Shoulders & Biceps 31 exercises, 3 hrs 13 mins

Dumbbell Lateral Raise	5x7 reps	rest: 20s
Dumbbell Seated Shoulder Press	5x7 reps	rest: 20s
Dumbbell Shoulder Shrug	5x7 reps	rest: 20s
Dumbbell Seated Arnold Press	5x7 reps	rest: 20s
Barbell Military Press	5x7 reps	rest: 20s
Machine Shoulder Press	5x7 reps	rest: 20s
Weight Plate Front Raise	5x7 reps	rest: 20s
Machine Reverse Fly	5x7 reps	rest: 20s
Dumbbell Cuban Press	5x7 reps	rest: 20s
Cable Internal Rotation	5x7 reps	rest: 20s
Dumbbell Seated Bent-Over Reverse Fly	5x7 reps	rest: 20s
Cable Rope Face Pull	5x7 reps	rest: 20s
Dumbbell Seated Alternating Arnold Press	5x7 reps	rest: 20s
Dumbbell One-Arm Shoulder Press	5x7 reps	rest: 20s
Dumbbell Seated One-Arm Shoulder Press	5x7 reps	rest: 20s
Smith Machine Shoulder Press (Close Grip)	5x7 reps	rest: 20s
Barbell Curl	5x7 reps	rest: 20s
Dumbbell Incline Curl	5x7 reps	rest: 20s
Dumbbell Alternating Hammer Curl	5x7 reps	rest: 20s
Dumbbell Concentration Curl	5x7 reps	rest: 20s
Dumbbell Hammer Curl	5x7 reps	rest: 20s
Preacher Curl Machine	5x7 reps	rest: 20s
Dumbbell Alternating Incline Curl	5x7 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	5x7 reps	rest: 20s
Cable Dual Overhead Curl	5x7 reps	rest: 20s
Cable Rope Hammer Curl	5x7 reps	rest: 20s
Dumbbell Alternating Seated Curl	5x7 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	5x7 reps	rest: 20s
Dumbbell Incline Curl	5x7 reps	rest: 20s
Dumbbell Seated Alternating Hammer Curl	5x7 reps	rest: 20s
Dumbbell One-Arm Seated Curl	5x7 reps	rest: 20s

Legs & Triceps 35 exercises, 3 hrs 29 mins

Barbell Squat	5x7 reps	rest: 20s
Machine Leg Extension	5x7 reps	rest: 20s
Machine Leg Press	5x7 reps	rest: 20s
Machine Seated Leg Curl	5x7 reps	rest: 20s
Smith Machine Squat	5x7 reps	rest: 20s
Barbell Front Squat	5x7 reps	rest: 20s
Machine Hip Abduction	5x7 reps	rest: 20s
Machine Hip Adduction	5x7 reps	rest: 20s
Hack Squat	5x7 reps	rest: 20s
Machine Leg Press	5x7 reps	rest: 20s
Machine Leg Press (Narrow Stance)	5x7 reps	rest: 20s
Machine Single-Leg Extension	5x7 reps	rest: 20s
Machine Leg Press (Wide Stance)	5x7 reps	rest: 20s
Machine Single-Leg Press	5x7 reps	rest: 20s
Machine Single-Leg Curl	5x7 reps	rest: 20s
Machine Leg Press (Narrow Stance)	5x7 reps	rest: 20s
Calf Press On Leg Press	5x7 reps	rest: 20s
Bodyweight Calf Raise	5x7 reps	rest: 20s
Machine Calf Press	5x7 reps	rest: 20s
Machine Single-Leg Calf Press	5x7 reps	rest: 20s
Cable Shoulder Extension	5x7 reps	rest: 20s
Cable Tricep Pushdown (Rope)	5x7 reps	rest: 20s
Barbell Bench Press (Close Grip)	5x7 reps	rest: 20s
Dumbbell One-Arm Tricep Kickback	5x7 reps	rest: 20s
Cable Tricep Pushdown (V-Bar)	5x7 reps	rest: 20s
Dumbbell Seated Tricep Press	5x7 reps	rest: 20s
Dumbbell Seated One-Arm Tricep Extension	5x7 reps	rest: 20s
Machine Dip	5x7 reps	rest: 20s
Machine Tricep Extension	5x7 reps	rest: 20s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x7 reps	rest: 20s
Dumbbell Alternating Tricep Kickback	5x7 reps	rest: 20s
Smith Machine Bench Press (Close Grip)	5x7 reps	rest: 20s
Machine Assisted Dip	5x7 reps	rest: 20s
Cable Tricep Kickback	5x7 reps	rest: 20s
EZ Bar Seated Reverse Grip French Press	5x7 reps	rest: 20s

Bulking Plan

Featured Workout plans

Try one of these professionally designed workout plans