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Plamen's basement routine
Bulking
Intermediate
Barbell
Plan Details
The Plamen's basement routine routine by sfplamen is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 days a week general bulking/strength routine tailored to a very limited set of equipment and free weights I work with in my basement.
Routine detail
Tue
Chest + Shoulder
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Thu
Back + Lower Arm
Est. 55 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Sat
Legs + Abs
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Sun
Biceps + Triceps
Est. 50 min
7 exercises
Barbell Curl
3 Sets x 12,10,10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
