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Desired Fitness - Overload
Bulking
Intermediate
Barbell
Plan Details
The Desired Fitness - Overload routine by TomWeigel is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 weeks Overloadrn2 weeks Volume
Routine detail
Mon
Back - Calves
Est. 54 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets
Barbell Deadlift
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
Week 1 - Upper Body 2
Est. 68 min
6 exercises
Leg Raise
3 Sets x 25 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 35 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Any
Week 1 - Upper Body 1
Est. 108 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Barbell Curl (Close Grip)
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Triceps Extension Pushout Over Head
4 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Any
Week 1 - Lower Body 1
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Pulse Crunch
3 Sets x 35 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Week 1 - Lower Body 2
Est. 84 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 10 Reps
Narrow Grip Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
