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Captain America workout
Bulking
Intermediate
Machine strength
Plan Details
The Captain America workout routine by lilfoster is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 33 min
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Chest
Est. 26 min
4 exercises
Push-Up (Wide Hand)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 3
lower body
Est. 33 min
5 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Day 4
Upper Body
Est. 46 min
7 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Day 5
Cardio
Est. 0 min
0 exercises
This day is empty
Day 6
Cardio
Est. 0 min
0 exercises
This day is empty
