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Building Strength, symmetry, and stability- with a military style functional base
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Building Strength, symmetry, and stability- with a military style functional base routine by bourlab is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Progressive overload ( Increase weights or reps slightly each week ) Week 1 - Base Load - Find Moderate weights, Focus on perfect form. Week 2 - Volume - Add 1-2 reps per set or one extra set Week 3 - Intensity - Slightly Increase Weight (5-10%) Week 4 - Peak + DE load - Push Hard early week, then drop weights by 20% end of week.
Routine detail
Day 1
Leg Day A-Unilateral Strength. FOCUS: Single-Leg Control, Stability
Est. 54 min
7 exercises
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Day 3
Push Day-Upper Body Power-Chest, Shoulders, Triceps. FOCUS: Power and Endurance
Est. 47 min
6 exercises
Push-Up
3 Sets x 20 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Day 4
Pull Day-Back and Posterior Chain (Back, Biceps, Posterior Chain) FOCUS: Functional pulling strength
Est. 50 min
7 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Farmers Carry
3 Sets
Day 5
Leg Day B-Bilateral Power FOCUS: Heavy Lower-body strength + Explosive Power
Est. 45 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12,12,8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
