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Full body
Bulking
Intermediate
Machine strength
Plan Details
The Full body routine by Speekergeek is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1
Est. 47 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Tue
Day 2
Est. 47 min
6 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Thu
Day 3
Est. 58 min
6 exercises
Barbell Deep Squat
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 45 Reps
Fri
Day 4
Est. 57 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Hack Squat
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
