Loading...
2026 Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 2026 Plan routine by evans150c is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My 2026 Winter plan targeting chest.
Routine detail
Day 1
Back & Biceps
Est. 80 min
9 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
2 Sets x 12,8 Reps
Behind-the-back Cable Curl
2 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Day 2
Upper Chest & Tris
Est. 59 min
7 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Day 3
Shoulders & Abs
Est. 81 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 20 Reps
Cable Reverse Fly
4 Sets x 25 Reps
Leaning DB Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 25 Reps
Parallel Bar Leg Raise
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 12 Reps
Day 4
Bis & Tris
Est. 63 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weighted Three Bench Dip
2 Sets x 15 Reps
Barbell Curl
5 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Behind-the-back Cable Curl
3 Sets x 15 Reps
21s
2 Sets x 21 Reps
Day 5
Legs
Est. 66 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 6
Chest & Forearms
Est. 58 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dip
2 Sets x 20 Reps
Wrist Roller
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Day 7
Abs & Forearms
Est. 49 min
6 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Seated Cable Oblique Twist
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 25 Reps
Wrist Roller
3 Sets x 10 Reps
