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Scov's Routine
Bulking
Intermediate
Machine strength
Plan Details
The Scov's Routine routine by slnizamov is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Basic mass building or maintenance routine. Substitute your choice for cardio. Reps are for 60% of 1RM Dips and Crunches are to failure. Diet: Multiply your current body weight by 10. That will be how many calories your daily total intake should be. Divide the total by 6 and that’s how many calories each of your meals should be. Eat at 7, 9, 11, 1, 3, and 5. Don’t eat past 5pm. Eat at diet of 40% complex carbs, 40% lean protein, and 20% healthy fats. Never eat anything man made especially sweets. Drink only water. Eat whole fruits and vegetables and whole hard boiled eggs to satisfy cravings. Add 500 calories to add weight.
Routine detail
Mon
Chest
Est. 77 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dip
2 Sets x 25 Reps
Machine Fly
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Treadmill Running
1 Set
Tue
Legs
Est. 33 min
4 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Wed
Back
Est. 30 min
4 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 20 Reps
Thu
Shoulder
Est. 39 min
5 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Sun
Arms
Est. 31 min
4 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
