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Building - fundamental workout
Bulking
Intermediate
Barbell
Plan Details
The Building - fundamental workout routine by Jammy1980 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A workout routine I have created and use to build muscle quickly. Start off at the weight you are comfortable with and increase the weight weekly. You will be surprised how quickly your strength increases. Building muscle and increasing strength involves over loading the muscle, use heavier weight with lower reps.
Routine detail
Mon
Back and Bicep Day
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Leg & Shoulder Day
Est. 72 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Wed
Chest & Tricep Day
Est. 45 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Thu
Back and Bicep Day
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Fri
Leg and Shoulder Day
Est. 60 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Sat
Chest & Tricep Day
Est. 45 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
