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WarHouse
Bulking
Advanced
Machine strength
Plan Details
The WarHouse routine by Ssgric11b is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Split will be: Mon Hamstring dominant Tues Chest/Tri's Wed Back/Bi's Thurs Delts Fri Quad Dominant
Routine detail
Mon
Ham Dominant
Est. 47 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Front Squat
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Standing Smith-Machine Calf Raise
5 Sets x 10 Reps
Tue
Chest/Tri's
Est. 66 min
7 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10,8,6,6 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Wed
Back/Bi's
Est. 68 min
8 exercises
Pull-Up
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Thu
Delts
Est. 59 min
7 exercises
Seated BB Press
4 Sets x 12,12,10,10 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Face Pulls
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Rear delt fly
4 Sets x 12 Reps
Fri
Quad Dominant
Est. 44 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Front Squat
1 Set
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
back, bi's
Est. 37 min
5 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
