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Jons Workout
Bulking
Intermediate
Barbell
Plan Details
The Jons Workout routine by Narly730 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Barbell/Bodyweight only. Do sets of 3 for most exercises with the rep scheme 12/10/8. Once you can get 12 reps first set, 10 next, and 8 last, its time to add 5lbs. Do 4 sets for barbell curls with rep scheme 12/10/8/6. Do 4 sets for calf raises, and shrugs for 20 reps-nice and controlled. Do bodyweight exercises i.e. ab roller, chin ups, push ups, and pull ups for 3 sets of as many reps as you can. Also I like to shoot for 3 sets of 16-20 reps for barbell lunges.
Routine detail
Day 1
Legs
Est. 99 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Manuel Hamstring Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Day 2
Shoulders/Arms
Est. 87 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dip
3 Sets x 30 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Day 3
Chest
Est. 87 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Push-Up
3 Sets x 30 Reps
Rotisserie's
3 Sets
Day 4
Back
Est. 86 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
