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Mass
Bulking
Intermediate
Barbell
Plan Details
The Mass routine by voserichard is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is for someone like me who doesn't have all the time in the world to lift. This routine takes me about an hour to complete during my lunch break. I stretch on my rest day.
Routine detail
Day 1
Legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Standing Calf Raise
6 Sets x 6 Reps
Bench Crunch
3 Sets x 6 Reps
Day 2
Chest
Est. 41 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 6 Reps
Dumbbell pullover on flat bench
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Day 3
Back and Biceps
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Day 4
Shoulders and Triceps
Est. 39 min
7 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
EZ Bar Close Grip Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Bench Crunch
3 Sets x 6 Reps
