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TGE Week 1-4
Bulking
Intermediate
Machine strength
Plan Details
The TGE Week 1-4 routine by panamon is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Back
Est. 75 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
T Bar Row
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Landmine Chest Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Dip
4 Sets x 12,10,8,8 Reps
Tue
Legs
Est. 63 min
7 exercises
Barbell Squat
5 Sets x 20,12,10,8,4 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Hack Squat
4 Sets x 12,10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20,15,12,10,8 Reps
Wed
Shoulders & Traps
Est. 66 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Barbell Upright Row
4 Sets x 12,10,8,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Reverse Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 15,12,10,8,8 Reps
Thu
Back & Biceps
Est. 64 min
7 exercises
Barbell Deadlift
5 Sets x 12,10,8,6,2 Reps
Cable Seated Row
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Fri
Chest & Triceps
Est. 61 min
7 exercises
DB Incline Fly to Close Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Sat
Legs & Calves
Est. 60 min
6 exercises
Machine Leg Press
5 Sets x 20,12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15,12,10,8,8 Reps
