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The Program
Bulking
Intermediate
Barbell
Plan Details
The The Program routine by ntmaven247 is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My trainer helped give me the framework for this, as I had lost a ton of weight initially and am now trying to turn my remaining fat into muscle. I had been doing a TON of cardio which explains my lack of gains while I was training on my own, so now cardio has been reduced and a proper pre/post nutrition plan is in place to maximize gains. I'm also training twice a day since I'm now 2 weeks into being completely sober and have ridiculous energy to burn!! haha
Routine detail
Day 1
slow uphill cardio - 45min
Est. 47 min
1 exercise
Walking
1 Set
Day 1
Calves, hamstrings - am
Est. 27 min
2 exercises
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Day 1
Chest - pm
Est. 30 min
3 exercises
Push-Up
1 Set x 20 Reps
Barbell Bench Press
5 Sets x 6,5,8,12,15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Day 2
back - pm
Est. 31 min
3 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Day 2
traps - am
Est. 13 min
1 exercise
Leverage Machine Shrug
5 Sets x 12 Reps
Day 3
cardio - steady pace 30 min
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 4
tri's - am
Est. 18 min
2 exercises
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 15 Reps
Day 4
legs - pm
Est. 19 min
1 exercise
Barbell Deep Squat
4 Sets x 12 Reps
Day 5
bi's - am
Est. 17 min
2 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Hammer Curl
2 Sets x 15 Reps
Day 5
Shoulders - pm
Est. 31 min
3 exercises
"Triple Threat" shoulders (anterior,medial and rear)
3 Sets x 45 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Day 6
Deadlifts - am
Est. 18 min
1 exercise
Barbell Deadlift
4 Sets x 12 Reps
Day 7
cardio - HIIT 20 min
Est. 22 min
1 exercise
Indoor Cycling
1 Set
