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All Aboard the Gain Train
General
Intermediate
Dumbbell
Plan Details
The All Aboard the Gain Train routine by arjun.patel is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout is for someone who wants to get big but also cut excess subcutaneous and visceral fat. It also works well for ex-athletes who want to stay in shape and maybe get back into the sports they love. You'll have 5 days straight of muscle training and cardio, then two rest days. You will do abs and calves every day. Sessions aim for high reps. Don't go heavy weight low reps. This is all about high reps for hugeness. Cardio is necessary and best done after lifting. While lifting, immediate fat reserves are burned but by doing cardio after lifting, you have a higher chance of burning stored fat reserves. Make sure to keep your heart-rate up throughout the entire workout to maximize fat burn (Low rest time). If you ever feel light headed, dizzy, or physically can't push out another rep, stop. This means you've utilized all of your stores and have started burning muscle. This is bad. Burning muscle is anti-gains. Eat a small snack, like an energy bar, and take a break.
Routine detail
Tue
Chest
Est. 109 min
8 exercises
Machine Bench Press
5 Sets x 15 Reps
Machine Incline Chest Press
5 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Step Machine
1 Set
Dumbbell Calf Raise
3 Sets x 50 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 30 Reps
Thu
Legs
Est. 109 min
9 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Kettlebell Superset
3 Sets x 15 Reps
Stationary Bike
1 Set
Dumbbell Calf Raise
3 Sets x 50 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Decline Crunch
3 Sets x 30 Reps
Fri
Shoulders/Traps
Est. 118 min
8 exercises
Machine Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Front Raise
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Calf Raise
3 Sets x 50 Reps
Toe Touches
3 Sets x 50 Reps
Leg Raise
3 Sets x 30 Reps
Sat
Back
Est. 111 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Deadlift
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Rowing
1 Set
Dumbbell Calf Raise
3 Sets x 50 Reps
Stability Ball Plank
3 Sets
Seated Leg Tuck
3 Sets x 50 Reps
Sun
Arms
Est. 126 min
10 exercises
Weighted Tricep Dip
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Dumbbell Calf Raise
3 Sets x 50 Reps
Crunch
3 Sets x 50 Reps
Air Bike
3 Sets x 100 Reps
