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Winter Mass Gainer - Advanced Lifter
Bulking
Advanced
Machine strength
Plan Details
The Winter Mass Gainer - Advanced Lifter routine by plakamkaneis is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine that combines strength and size gains. The routine distinguishes itself from the pack by preciously combining high volume with proper fatigue management.
Routine detail
Tue
Push
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Handstand Push-Up
4 Sets x 6 Reps
Dip
7 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Clap Push-Up
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Wed
Legs
Est. 56 min
6 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Dumbbell Carries
1 Set
Hanging Leg Raise
4 Sets x 10 Reps
Thu
Pull
Est. 56 min
5 exercises
Barbell Bent-Over Row
5 Sets x 6 Reps
Machine Inverted Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
7 Sets x 10 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Shrug
3 Sets x 20 Reps
Sat
Upper Body
Est. 95 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Landmine Press
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Reverse Plank
4 Sets x 8 Reps
Sun
Lower Body
Est. 67 min
6 exercises
Barbell Front Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Press
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Split Bulgarian Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
