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Geek Warrior
Bulking
Intermediate
Machine strength
Plan Details
The Geek Warrior routine by Mcfaol is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 63 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 2
Chest
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 3
Shoulders
Est. 59 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 4
Legs
Est. 53 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 15 Reps
Day 5
Arms
Est. 79 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Twenty-one
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
