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Male 20-39 muscle building training
Bulking
Intermediate
Barbell
Plan Details
The Male 20-39 muscle building training routine by hprades is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 51 min
7 exercises
Barbell Squat with Narrow Stance
3 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Jump Squat
2 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Tue
Shoulders, biceps, abs
Est. 58 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Hip Raise
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
2 Sets x 15 Reps
Barbell Curl Against an Incline
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Pull
Est. 51 min
7 exercises
Bridge
2 Sets
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Fri
Push
Est. 51 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Push-Up
2 Sets x 15 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Sat
Cardio
Est. 123 min
2 exercises
Jump Rope
1 Set
Aerobics
1 Set
Sun
Rest day
Est. 0 min
0 exercises
This day is empty
