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Simply Shredded
Bulking
Advanced
Machine strength
Plan Details
The Simply Shredded routine by RyanMichael is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Power Day
Est. 48 min
8 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Day 2
Lower Body Power Day
Est. 40 min
7 exercises
Machine Kneeling Leg Curl
2 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Back & Shoulders Hypertrophy Day
Est. 63 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Cable Rope Deltoid Row
2 Sets x 15 Reps
Barbell Incline Row (Reverse Grip)
6 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 5
Lower Body Hypertrophy Day
Est. 72 min
9 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Barbell Bench Squat
6 Sets x 5 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Chest & Arms Hypertrophy Day
Est. 76 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Dumbbell Incline Alternating Hammer Curl
2 Sets x 20 Reps
Barbell Decline Bench Press
6 Sets x 5 Reps
Cable Incline Fly
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Day 69
5 minute Abs
Est. 16 min
6 exercises
Ab Draw Leg Slide
1 Set x 15 Reps
Alternating Heel Touch
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Parallel Bar Hip Flexion
1 Set x 15 Reps
Stability Ball Pull-In
1 Set x 15 Reps
Stability Ball Oblique Curl
1 Set x 15 Reps
