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Elite Hardgainer +
Bulking
Intermediate
Body
Plan Details
The Elite Hardgainer + routine by avtuly is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Interval cardio 10 seconds sprint 1 minute light jogging 10 rounds
Routine detail
Day 1
Pull
Est. 46 min
5 exercises
Weighted Pull-Up
3 Sets x 7 Reps
Chin-Up (Close Grip)
2 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 7 Reps
Barbell Wide Grip Upright Row
3 Sets x 7 Reps
Dumbbell Two Arm Rear Dealt RaiseRow in Hyperextensions Bench
2 Sets x 7 Reps
Day 3
Legs
Est. 42 min
5 exercises
Barbell Deep Squat
4 Sets x 15,10,7,5 Reps
Barbell Snatch Deadlift
4 Sets x 15,10,7,5 Reps
Air Bike
3 Sets x 30 Reps
Smith Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 5
Push
Est. 47 min
5 exercises
Barbell Military Press
3 Sets x 7 Reps
Dip
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Day 7
Cardio
Est. 28 min
4 exercises
Jump Rope
3 Sets
Air Bike
5 Sets x 30 Reps
BoxJump
5 Sets x 10 Reps
Interval Cardio
3 Sets
Day 9
New Circle
Est. 0 min
0 exercises
This day is empty
