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Diver Grow
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Diver Grow routine by Erion17 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
my routine
Routine detail
Day 1
Lower Body Power
Est. 55 min
7 exercises
Barbell Deep Squat
4 Sets x 8,8,6,6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 11 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 2
Upper Body Width
Est. 51 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10,10,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 11 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 3
Lower Body Sculpt
Est. 48 min
6 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 4
Upper Body Thickness
Est. 50 min
6 exercises
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
