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Do Hard Or Go Home
Bulking
Intermediate
Barbell
Plan Details
The Do Hard Or Go Home routine by Manojit is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Get big jst 12 week ,,split workout ,,, heavy result ,,, DAY 1 - Chest & Bicep DAY 2 - Shoulder & Forearms DAY 3 - OFF DAY 4 - Back & Tricep DAY 5 - OFF DAY 6 - Legs & Calves
Routine detail
Day 1
Chest & Bicep
Est. 41 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Fly
4 Sets x 12,10,10,8 Reps
Dumbbell Pullover
4 Sets x 12,10,10,8 Reps
EZ Bar Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Barbell Preacher Curl
4 Sets x 12,10,10,8 Reps
Day 2
Shoulder & Foreamrs
Est. 52 min
9 exercises
Barbell Push Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12,10,10,8 Reps
Barbell Upright Row
4 Sets x 12,10,10,8 Reps
Barbell Shrug
4 Sets x 12,10,10,8 Reps
Barbell Reverse Curl
4 Sets x 12,10,10,8 Reps
Cable Reverse Curl
4 Sets x 12,10,10,8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,10,8 Reps
Day 3
OFF
Est. 0 min
0 exercises
This day is empty
Day 4
Back & Tricep
Est. 47 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,10,8 Reps
Chin-Up with Knee Raise
4 Sets x 12,10,10,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12,10,10,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,10,8 Reps
EZ Bar French Press
4 Sets x 12,10,10,8 Reps
Day 5
OFF
Est. 0 min
0 exercises
This day is empty
Day 6
Legs
Est. 35 min
6 exercises
Band Squat
4 Sets x 12,10,10,8 Reps
Barbell Lunge
4 Sets x 12,10,10,8 Reps
Machine Leg Press
4 Sets x 12,10,10,8 Reps
Machine Kneeling Leg Curl
4 Sets x 12,10,10,8 Reps
Barbell Calf Raise
4 Sets x 12,10,10,8 Reps
Machine Calf Raise
4 Sets x 12,10,10,8 Reps
