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The Incredible Fontana
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The The Incredible Fontana routine by FontanaWoods is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Breaking news!!!! Fontana's workout plan can be used by a novice 9-5er or an all season powerlifter. This workout plan will have you looking beach ready in no time. Don't just take his words, come find out for yourself! Day 1 (Push) Day 2 (Pull) Day 3 (Legs) Day 4 (Optional)
Routine detail
Day 1
Push (Chest, Triceps, & Shoulders)
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 15,8,5,2,2,8 Reps
Bench Dip
6 Sets x 20,15,15,15,15,15 Reps
Barbell Incline Bench Press
6 Sets x 8,5,3,3,3,5 Reps
Barbell Decline Bench Press
6 Sets x 8,5,3,3,3,5 Reps
Barbell Military Press (Seated)
6 Sets x 8,5,3,3,3,5 Reps
Machine Fly
6 Sets x 8,5,3,3,3,5 Reps
Alternate Hammer Triceps Extension
6 Sets x 8,5,3,3,3,5 Reps
Day 2
Pull (Back & Biceps)
Est. 0 min
7 exercises
Barbell Deadlift
6 Sets x 8,5,3,3,3,8 Reps
Pull-Up
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8,5,3,3,3,5 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 8,5,3,3,3,5 Reps
Machine Iso Lateral High Row
6 Sets x 8,5,3,3,3,5 Reps
Preacher Curl Machine
6 Sets x 8,5,3,3,3,5 Reps
Machine Hammer Curl
6 Sets x 8,5,3,3,3,5 Reps
Day 3
Legs (Quads, Hamstrings, & Core)
Est. 0 min
8 exercises
Barbell Squat
6 Sets x 8,5,3,3,3,5 Reps
Hack Squat
5 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
6 Sets x 8,5,3,3,3,5 Reps
Calf Press On Leg Press
6 Sets x 15 Reps
Machine Single-Leg Extension
6 Sets x 8,5,3,3,3,5 Reps
Machine Kneeling Leg Curl
6 Sets x 8,5,3,3,3,5 Reps
MTS Abdominal Crunch
6 Sets x 15 Reps
Machine Single-Leg Press
6 Sets x 8,5,3,3,3,5 Reps
Day 4
Active Rest
Est. 0 min
32 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Barbell Bench Press
5 Sets x 15,15,12,12,15 Reps
Machine Fly
5 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Alternate Biceps Curl
4 Sets x 10 Reps
Barbell Military Press (Seated)
5 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Trap Bar Deadlift
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Machine Seated Tricep Dip
5 Sets x 12 Reps
Hack Squat
4 Sets x 12,10,10,10 Reps
Machine Calf Raise
5 Sets x 15 Reps
Seated Chest Dip
5 Sets x 10 Reps
Machine Hammer Curl
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
MTS Abdominal Crunch
5 Sets x 15 Reps
Machine Deltoid Raise
5 Sets x 10,15,15,15,15 Reps
Bench Crunch
3 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 15,15,15,15,8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Machine Hammer Curl
5 Sets x 12 Reps
Leverage Chest Press
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Machine Squat
5 Sets x 8 Reps
