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Everyday
Bulking
Intermediate
Barbell
Plan Details
The Everyday routine by Jonas069 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and calves
Est. 56 min
5 exercises
Barbell Seated Calf Raise
6 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Decline Fly
4 Sets x 6 Reps
Barbell Standing Calf Raise
6 Sets x 6 Reps
Tue
back and abs
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
Weighted Hanging Knee Raise
6 Sets x 8 Reps
Plank
4 Sets
Wed
Arms and Abs
Est. 78 min
6 exercises
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Plank
6 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Weighted Hanging Knee Raise
6 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Thu
shoulder and calves
Est. 55 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Barbell Calf Raise
6 Sets x 6 Reps
Barbell Seated Calf Raise
6 Sets x 6 Reps
Fri
legs
Est. 66 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Barbell Single-Leg Squat
4 Sets x 6 Reps
EZ Bar Curl
6 Sets x 6 Reps
Dumbbell Seated Tricep Press
6 Sets x 6 Reps
Pull-Up
6 Sets x 6 Reps
Sun
Fußball
Est. 0 min
0 exercises
This day is empty
