Building Strength, symmetry, and stability- with a military style functional base - JEFIT

Building Strength, symmetry, and stability- with a military style functional base - JEFIT

Building Strength, symmetry, and stability- with a military style functional base banner

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 Demonstration

Dumbbell Bulgarian Split Squat

4 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Demonstration

3 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 15 Reps

Cable Leg Kickback Demonstration

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 Demonstration

Push-Up

3 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dip Demonstration

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 Demonstration

Pull-Up

4 Sets x 6 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Farmers Carry Demonstration

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 Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 12,12,8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 25 Reps