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Heliot Hulse Strength camp Week 1
General
Intermediate
Barbell
Plan Details
The Heliot Hulse Strength camp Week 1 routine by langemak is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
http://hulsestrength.com/pub/free-mass-gaining-program
Routine detail
Mon
Day 1
Est. 88 min
18 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Dumbbell Fly
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Seated Press
2 Sets x 8 Reps
Barbell Seated Press
1 Set x 6 Reps
Barbell Seated Press
1 Set x 4 Reps
Barbell Seated Press
1 Set x 2 Reps
Barbell Seated Press
1 Set x 1 Rep
Barbell Seated Press
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dip
5 Sets x 10 Reps
Dip
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Wed
Day 2
Est. 73 min
16 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 10 Reps
Machine Leg Extension
1 Set x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 6 Reps
Barbell Stiff-Leg Deadlift
1 Set x 4 Reps
Barbell Stiff-Leg Deadlift
1 Set x 2 Reps
Barbell Stiff-Leg Deadlift
1 Set x 1 Rep
Barbell Stiff-Leg Deadlift
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Fri
Day 3
Est. 78 min
14 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bent-Over Row
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 2 Reps
Barbell Bent-Over Row
1 Set x 1 Rep
Barbell Bent-Over Row
1 Set x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Plank
1 Set
Cable Russian Twist (Stability Ball)
1 Set x 14 Reps
Alternating Reach and Catch
1 Set x 20 Reps
