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? WINTER ARC: STRENGTH x SIZE (CLARK x LEXX PLAN)
AUDIO TIP
Bulking
Advanced
None
Plan Details
The ? WINTER ARC: STRENGTH x SIZE (CLARK x LEXX PLAN) routine by RojeDagoat is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Goal: 315 bench • 180 lbs lean bulk • Wide shoulders & dense arms Split: 5 Days/Week – Push, Pull, Legs, Upper, Arms+Delts Training Style: 2 heavy working sets for compounds (RPE 9–10), 2–3 moderate sets for accessories (RPE 8–9)
Routine detail
Day 1
? Day 1 — PUSH (Chest, Shoulders, Triceps)
Est. 0 min
6 exercises
Barbell Bench Press
2 Sets x 5,8 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Day 2
? Day 2 — PULL (Back, Rear Delts, Biceps)
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Day 3
? Day 3 — LEGS (Quads, Hamstrings, Glutes, Core)
Est. 0 min
6 exercises
Smith Machine Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 15 Reps
Day 4
? Day 4 — UPPER POWER (Full Strength Focus)
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
2 Sets x 8,6 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 5
?? Day 5 — ARMS + DELTS (Aesthetic Day)
Est. 0 min
7 exercises
Barbell Curl
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Front Raise
2 Sets x 10 Reps
