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Joey-P1W1
Bulking
Intermediate
Machine strength
Plan Details
The Joey-P1W1 routine by joeyco is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Triceps, Calves
Est. 82 min
9 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Dumbbell Seated Calf Raise
3 Sets x 30 Reps
Day 2
Back, Biceps, Abs
Est. 90 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable V-Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
LEGS AND ABS
Est. 75 min
8 exercises
Smith Machine Bench Squat
4 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 4
SHOULDERS, TRAPS, CALVES
Est. 71 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
