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Power Core Training
Bulking
Intermediate
Dumbbell
Plan Details
The Power Core Training routine by morbidprime is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
10:00 Whey shake + Creatine 11:00 Training start 12:00 Training end 12:15 Whey shake 13:00 Lunch low carbo, High protein 17:00 Dinner low carbo, High protein
Routine detail
Mon
Strong Lift phase A + Triceps
Est. 65 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Tue
Shoulder + Cardio
Est. 62 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 10,8,8,5 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10,8,8,5 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20,16,16,10 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,8,5 Reps
Dumbbell Upright Row
4 Sets x 10,8,8,5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
Wed
Back and Legs
Est. 59 min
9 exercises
Machine Back Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Plank
3 Sets
Thu
Chest + Cardio
Est. 66 min
9 exercises
Dumbbell Bench Press
4 Sets x 10,8,8,5 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,8,5 Reps
Dumbbell Fly
4 Sets x 10,8,8,5 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Treadmill Running
3 Sets
Fri
Strong Lift phase B + Biceps
Est. 63 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Curl
4 Sets x 10,8,8,5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20,16,16,10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
