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ChatGPT JP
Bulking
Intermediate
None
Plan Details
The ChatGPT JP routine by jose.pedregosa is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push (pecho + hombro + triceps)
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 10,10,10,8,8 Reps
Dumbbell Incline Bench Press
5 Sets x 10,10,10,8,8 Reps
Cable Straight Arm Crossover
4 Sets x 10,10,8,8 Reps
Machine Fly
3 Sets x 15,15,12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Dip
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pierna (cuadriceps dominante + core)
Est. 0 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8,10,10 Reps
Machine Leg Press
4 Sets x 8,10,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8,10,10,8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 15 Reps
Bench Plank
4 Sets
Day 3
Tirón (espalda + bíceps + core)
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8,10,10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 6,8,10 Reps
Ab wheel
4 Sets x 12 Reps
Day 4
Pierna (glúteo + femoral dominante + core)
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8,10,10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Side Plank
3 Sets x 2 Reps
Day 5
Full Upper + refuerzos + core
Est. 0 min
0 exercises
This day is empty
