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Winter Program
Bulking
Intermediate
Machine strength
Plan Details
The Winter Program routine by madaniiii is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine made to fit in with the soccer season. Main focus being slow and controlled through every set. Rest Periods no more than 45Secs *THIS ROUTINE IS DESIGNED FOR 2 PEOPLE *If more than 2 people do at least 2 exercises at once(SUPERSET) *STICK TO THE PLAN DON'T DO ANYMORE!*Some exercises can be replaced by others that work the same muscle. *Friday is an "extra's" Day if you missed any day this is the day to make up for it.
Routine detail
Mon
Legs
Est. 67 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Pin-Off Good Morning
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Tue
Chest & Tricep
Est. 72 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 66 min
12 exercises
Barbell Deadlift
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Thu
Shoulders & Abs
Est. 60 min
10 exercises
Barbell Military Press
5 Sets x 8 Reps
Leverage Machine Shrug
5 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Fri
Chest and Arms
Est. 63 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 6 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
