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2025 Challenge
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 2025 Challenge routine by AronDeLima is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Montag – Oberkörper Bankdrücken + Langhantelrudern ? 3× 8–10 | RPE 8 Schrägbank KH-Press + Latziehen ? 3× 10–12 | RPE 8 Face Pulls (LLP) + Seitheben ? 3× 12–15 | RPE 7.5 Trizepsdrücken + Hammer Curls ? 3× 10–12 | RPE 8 Mittwoch – Unterkörper Kniebeugen + RDLs ? 3× 8–10 | RPE 8.5 Bulgarian Split Squats (LLP) + Leg Curls (Slider) ? 3× 10–12 | RPE 8 Wadenheben (mit Kettlebell oder KH)+ Split Squat Hold (30–45 Sek./Bein) ? 3× | RPE 8 Russian Twists + Hanging Leg Raises (oder Knieheber)? 3× 15–20 | RPE 7 Freitag – Ganzkörper Kreuzheben + Enge KH-Bankdrücken ? 3× 6–8 | RPE 9 Frontkniebeuge KH + Klimmzüge ? 3× 8–10 | RPE 8 Goblet Squats + Upright Rows ? 3× 10–12 | RPE 8 Gorilla Rows + KB Swings ? 3× 12–15 | RPE 8 Progressionsmodell (6 Wochen) W1: 10–12 Wdh | RPE 7 W2: 12–15 Wdh | RPE 8 W3: 8–10 Wdh | RPE 8.5 W4: 6–8 Wdh | RPE 9 W5: 10–12 Wdh | RPE 7.5 W6: Deload | RPE 6 | Reduziertes Volumen
Routine detail
Day 1
Oberkörper
Est. 65 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Push ups
Est. 23 min
5 exercises
Push-Up
1 Set x 25 Reps
Push-Up
1 Set x 25 Reps
Push-Up
1 Set x 25 Reps
Push-Up
1 Set x 25 Reps
Push-Up
1 Set x 25 Reps
Day 3
Unterkörper
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Split Squat hold
3 Sets x 8 Reps
Day 4
Push ups (3-0-3)
Est. 20 min
1 exercise
Push-Up
3 Sets x 80,15,15 Reps
Day 5
Ganzkörper
Est. 63 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Kettlebell Gorilla Row
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Day 7
Push ups MAX Test in einem Set
Est. 8 min
1 exercise
Push-Up
1 Set x 80 Reps
