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The RA Repertoire
Bulking
Advanced
None
Plan Details
The The RA Repertoire routine by Ramollo is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Targeted 5-day workout split designed to build muscle with specialisation of the chest and biceps. Each week you'll hit: 2 Push Days: Focused on chest, shoulders and triceps to develop pressing power and upper body definition. 2 Limbs Days: A balanced mix of strength and hypertrophy targeting quads, hamstrings, glutes, calves and biceps. 1 Pull Day: Dedicated to back and biceps, improving grip and pulling strength.
Routine detail
Day 1
Limbs (Legs x Biceps)
Est. 64 min
6 exercises
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Squat
3 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Day 2
Push (Chest x Shoulder x Triceps)
Est. 58 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 10,6,6,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 3
Pull (Back x Biceps)
Est. 70 min
9 exercises
Cable One-Arm Lat Pulldown
1 Set x 8 Reps
Calf Press On Leg Press
1 Set x 12 Reps
Weighted Pull-Up
1 Set x 6 Reps
Cable Rear Lateral Raise
1 Set x 10 Reps
Cable Shoulder Extension
3 Sets x 15,13,10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10,10,9 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Day 4
Conditioning/Endurance
Est. 26 min
1 exercise
Sandbag Throws
10 Sets x 8 Reps
Day 5
Limbs (Legs x Biceps)
Est. 72 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 6,6,6,4 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Zercher Squat
1 Set x 15 Reps
Day 6
Push (Chest x Shoulder x Triceps)
Est. 83 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Lateral Shoulder Raise
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
