Pola latihan yang umum digunakan saat bulking: Day 1: Chest & Biceps Day 2: Back & Triceps

Day 3: off Day 4: Delts & Calves Day 5: Quads & Hams Day 6 & 7: off Abdominal Air Bike

Cross-Body Crunch

Crunch-Hand Overhead

Jack Knife Sit-up

Centre Crunch

Reverse Crunch

Lying Knee Raise

Plank

Side Plank

Spoiler for Pectoralis: Chest Dumbbell Bench Press

Dumbbell Flyes

Elevated Push-up

Spoiler for Biceps: Biceps Dumbbell Biceps Curl

Hammer Curls

Dumbbell Reverse Curl

Spoiler for Triceps: Triceps Dumbbell One-arm Triceps Extension

Standing Bent-Over One-arm Dumbbell Triceps Extension

One-arm Supinated Dumbbell Triceps Extension

Lying Dumbbell Triceps Extension

Spoiler for Deltoids: Shoulders Arnold Dumbbell Press

Front Dumbbell Raise

Side Lateral Raise

Standing Palms-In Dumbbell Press

Standing Barbell Upright Row

Spoiler for Rhomboidz: Back Bent Over Two-Dumbbell Row

One-Arm Dumbbell Row

Chin Up

Pull Up

Spoiler for Quadriceps: Legs Dumbbell Squat

Barbell Lunges

Pile Dumbbell Squat