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A Stronger You
Bulking
Intermediate
Machine strength
Plan Details
The A Stronger You routine by hundredfit is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Believe in yourself! Take your time and do it right.
Routine detail
Day 1
upper pull+
Est. 76 min
9 exercises
Elliptical Training
1 Set
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 2
REST/Relax
Est. 62 min
1 exercise
Walking
1 Set
Day 3
lower push+
Est. 80 min
10 exercises
Recumbent Bike
1 Set
Kneeling Hip Flexor
2 Sets x 1 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Overhead Squat
2 Sets x 8 Reps
Barbell Squat (Wide Stance)
5 Sets x 5 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Day 4
upper push+
Est. 78 min
9 exercises
Rowing
1 Set
Dip
5 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Day 5
REST/Relax
Est. 62 min
1 exercise
Walking
1 Set
Day 6
lower pull+
Est. 80 min
10 exercises
Elliptical Training
1 Set
Wall Calf Stretch
2 Sets x 1 Reps
Posterior Lower Leg Stretch
2 Sets x 1 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 6 Reps
Day 7
Rest or Core/Arms
Est. 107 min
7 exercises
Russian Twist
5 Sets x 10 Reps
Walking
1 Set
Plank
4 Sets
Dumbbell One-Arm Hammer Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
