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Strength and Mass week 1-4
Bulking
Intermediate
Machine strength
Plan Details
The Strength and Mass week 1-4 routine by weaver22 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 115 min
27 exercises
Barbell Incline Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
1 Set x 4 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 15 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 12 Reps
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 12 Reps
Wide Grip Weighted Pullups
1 Set x 15 Reps
Wide Grip Weighted Pullups
1 Set x 6 Reps
Wide Grip Weighted Pullups
1 Set x 4 Reps
Wide Grip Weighted Pullups
1 Set x 12 Reps
Dumbbell Incline Fly
1 Set x 15 Reps
Dumbbell Incline Fly
1 Set x 6 Reps
Dumbbell Incline Fly
1 Set x 4 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Seated Row
1 Set x 6 Reps
Cable Seated Row
1 Set x 4 Reps
Cable Seated Row
1 Set x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Iso back machine
3 Sets x 8 Reps
Push-Up
1 Set x 100 Reps
Tue
Arms
Est. 130 min
33 exercises
Barbell Shoulder Press
1 Set x 15 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Shoulder Press
1 Set x 4 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 4 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 15 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 6 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 4 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Barbell Curl
1 Set x 15 Reps
Barbell Curl
1 Set x 6 Reps
Barbell Curl
1 Set x 4 Reps
Barbell Curl
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 6 Reps
Cable Tricep Pushdown (Rope)
1 Set x 4 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Rope Hammer Curl
1 Set x 15 Reps
Cable Rope Hammer Curl
1 Set x 6 Reps
Cable Rope Hammer Curl
1 Set x 4 Reps
Cable Rope Hammer Curl
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 4 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Dumbbell Alternating Incline Curl
1 Set x 15 Reps
Dumbbell Alternating Incline Curl
1 Set x 6 Reps
Dumbbell Alternating Incline Curl
1 Set x 4 Reps
Dumbbell Alternating Incline Curl
1 Set x 12 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Wed
Legs
Est. 83 min
10 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Deadlift
1 Set x 15 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 12 Reps
Box Jumps
3 Sets x 20 Reps
Thu
Chest and Back
Est. 92 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Laying Reverse Flyes
4 Sets x 12 Reps
Machine Cable Flyes/Press
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Standing Cable Fly
4 Sets x 12 Reps
Iso back machine
4 Sets x 12 Reps
barbell pullover
4 Sets x 12 Reps
Fri
Arms
Est. 129 min
11 exercises
Barbell Push Press
4 Sets x 12 Reps
Barbell Push Press Behind the Neck
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Weighted dips
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Sat
Legs
Est. 80 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Step-Up
4 Sets x 12 Reps
Barbell One-Arm Snatch
4 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Floor Swipers
3 Sets x 20 Reps
