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Kurts Routine
Bulking
Intermediate
None
Plan Details
The Kurts Routine routine by KurtHerrmann is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles ** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down. While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Routine detail
Mon
Chest and Abs
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
1 Set
Tue
Shoulders and Abs
Est. 74 min
9 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Parallel Bar Hip Raise
2 Sets
Leg Raise
2 Sets
Reverse Crunch
2 Sets
Wed
Legs and Abs
Est. 76 min
9 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Thu
Biceps, Triceps, Forearms and Abs
Est. 104 min
12 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
2 Sets
Stability Ball Crunch
2 Sets
Fri
Back and Abs
Est. 82 min
9 exercises
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Pull-Up
4 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets
Plank
2 Sets
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Cardio - Twice A Week
Est. 0 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Any
Brust
Est. 126 min
14 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
dumbbell swim
3 Sets x 8 Reps
Any
Bodyweight
Est. 74 min
14 exercises
Push-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Superman
3 Sets
Any
Kettlebell
Est. 58 min
9 exercises
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Kettlebell Floor Press
3 Sets x 8 Reps
Kettlebell Clean
3 Sets x 8 Reps
Kettlebell Arnold Press
3 Sets x 8 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Any
Cable
Est. 65 min
10 exercises
Cable Cross-Over
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
