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INTENSE
Bulking
Advanced
Machine strength
Plan Details
The INTENSE routine by jaeson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.
Routine detail
Mon
Chest & Tricep
Est. 69 min
8 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Wed
Back & Bicep
Est. 69 min
8 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Incline Hammer Curl
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Fri
Shoulders & Forearms
Est. 68 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Cable One-Arm Reverse Curl
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Sat
Legs & Abs
Est. 115 min
11 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Cable Wood Chop
5 Sets x 15 Reps
Stability Ball Crunch
5 Sets x 15 Reps
Stability Ball Oblique Curl
5 Sets x 15 Reps
Parallel Bar Leg Raise
5 Sets x 15 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Any
CARDIO
Est. 140 min
3 exercises
Elliptical Training
1 Set
Rowing
1 Set
Step Machine
1 Set
