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Rogue One
Bulking
Intermediate
Barbell
Plan Details
The Rogue One routine by TobyLerone1 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Barbell, dumbbell, low single, high single pulley workout for strength and size. 1/4 squats 2 sets heavy 8 top quarter. followed by 2 sets of the bottom quarter at a lower weight.
Routine detail
Day 1
OHP
Est. 57 min
4 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 2
Weighted pull ups
Est. 54 min
5 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Abbrew row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Squat
Est. 52 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Nordic
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Day 4
Bench
Est. 56 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Day 5
DL
Est. 48 min
3 exercises
Barbell Deadlift
4 Sets x 8 Reps
1/4 Squats
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
