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The Iron Octopus
Bulking
Intermediate
Dumbbell
Plan Details
The The Iron Octopus routine by clatterboot is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 4 day-a-week routine that cycles through 8 different workouts and repeats. Each workout is less than an hour. Take a rest day after every workout, unless the next day is a leg day. (So: upper body, rest, upper body, rest, upper body, legs, rest...etc.) Some days have a SUPERSET, indicated in the day title and by the 0 rest timer. Move to the next paired exercise with no rest. Some days have a DROPSET, indicated in day title and with a 6 in the sets number. Do 3 sets, without rest, but dropping down in weight by about half for each set. (So: 8 reps at 40 lbs., 8 reps at 20 lbs., 8 reps at 10 lbs.) Then take the rest. 99!? Some sets have "99" reps. That indicates to do at least as many reps as the previous set, but keep going until failure.
Routine detail
Day 1
Chest / Shoulders / Arms (superset) / Abs
Est. 52 min
8 exercises
Barbell Bench Press
4 Sets x 8,8,6,99 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,8,99 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,99 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,12,12 Reps
Dumbbell Incline Curl
4 Sets x 15,12,12,12 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 2
Back / Shoulders / Arms (dropset)
Est. 58 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 10,8,8,99 Reps
Machine Lat Pulldown
4 Sets x 8,8,6,99 Reps
Barbell Shrug
2 Sets x 15,99 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Day 3
Chest / Shoulders / Arms / Abs II
Est. 58 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10,8,8,99 Reps
Dumbbell Fly
4 Sets x 10,8,8,99 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Barbell Curl
4 Sets x 8,6,6,6 Reps
Decline Crunch
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 4
Legs (dropset)
Est. 47 min
4 exercises
Barbell Squat
5 Sets x 15,12,10,10,99 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Day 5
Back / Shoulders / Arms II (superset)
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,8,6,99 Reps
Cable Seated Row
4 Sets x 10,8,8,99 Reps
Barbell Shrug
2 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,12,12 Reps
Dumbbell Incline Curl
4 Sets x 15,12,12,12 Reps
Day 6
Chest / Shoulders / Arms (dropset) / Abs III
Est. 70 min
7 exercises
Barbell Bench Press
4 Sets x 8,8,6,99 Reps
Dumbbell Fly
4 Sets x 10,8,8,99 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
6 Sets x 8 Reps
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 7
Back / Shoulders / Arms III
Est. 51 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 10,8,8,99 Reps
Cable Rope Seated Row
4 Sets x 10,8,8,99 Reps
Barbell Shrug
2 Sets x 99 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Barbell Curl
4 Sets x 8,6,6,6 Reps
Day 8
Legs II (superset)
Est. 49 min
5 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 12,10,10,10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8,8,99 Reps
