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Back to KU!
Bulking
Advanced
Machine strength
Plan Details
The Back to KU! routine by mwiechecki is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 45 min
6 exercises
Dumbbell Incline Bench Press
1 Set
Cross chest press
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 15 Reps
tri angle chest flyes
6 Sets x 12 Reps
Barbell Bench Press
2 Sets x 15 Reps
Barbell Bench Press
5 Sets x 15,12,8,6,6 Reps
Tue
Back
Est. 46 min
5 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 6 Reps
smith machine rack pull
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Wed
Shoulders
Est. 65 min
7 exercises
facepulls
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Thu
Legs
Est. 60 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
single leg press
1 Set
Machine Single-Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Fri
Arms
Est. 56 min
6 exercises
Barbell Curl
2 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
