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DollaBill's Spartan-like routine
Bulking
Advanced
Machine strength
Plan Details
The DollaBill's Spartan-like routine routine by DollaBill is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Beast Mode.
Routine detail
Mon
Chest, Back, Abs
Est. 96 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 15 Reps
Decline Bench Leg Raise
5 Sets x 15 Reps
Tue
Arms, Shoulders, Abs
Est. 116 min
11 exercises
Rocky Pull-Up
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 15 Reps
Wrist Circles
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
5 Sets x 15 Reps
Weighted Hanging Knee Raise
5 Sets x 15 Reps
Wed
Legs, Lower Back, Abs
Est. 103 min
10 exercises
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Hanging Pike
4 Sets x 15 Reps
Thu
Cardio, Chest, Abs
Est. 101 min
10 exercises
Machine Fly
3 Sets x 15 Reps
Stability Ball Push-Up
3 Sets x 15 Reps
Dumbbell Around the World
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Boxing
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Fri
Back, Arms, Shoulders, Abs
Est. 102 min
10 exercises
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
5 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Barbell Incline Shoulder Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Sat
Cardio, Abs, Legs
Est. 111 min
8 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Mountain Climber
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Crunch
5 Sets x 20 Reps
Boxing
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Swimming
1 Set
