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Hark CTraining
Bulking
Advanced
Barbell
Plan Details
The Hark CTraining routine by Hark is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All the weights used MUST allow to remain in the considered range of reps. ex 6-8 reps : you MUST be able to do 8 reps max, not 9. and at least 6 reps, not 5. Enjoy ^^ Day 3 : hip thrust after ... lunge is a nightmare !!!
Routine detail
Day 1
Strength : 3-5 reps
Est. 72 min
11 exercises
Jump Rope
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Barbell Bench Press
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Dumbbell External Rotation
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 2
Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Endu - Recovery : 15-20 reps
Est. 89 min
13 exercises
Jump Rope
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Dumbbell Bench Press
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Running
Est. 37 min
1 exercise
Running
1 Set
Day 5
Hard Day : 6-8 reps (8-10 reps, your choice)
Est. 80 min
11 exercises
Jump Rope
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell High Snatch
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 20 Reps
Hanging Pike
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest or cardio
Est. 0 min
0 exercises
This day is empty
Day 20
speedUp : when no time left ...
Est. 14 min
3 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
