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Tankquake
Bulking
Advanced
Machine strength
Plan Details
The Tankquake routine by Papadegato is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 43 min
5 exercises
Barbell Bench Press
5 Sets x 9 Reps
Dumbbell Incline Bench Press
5 Sets x 9 Reps
Cable Mid Chest Crossover
3 Sets x 9 Reps
Cable Lower Chest Raise
3 Sets x 9 Reps
Dip
3 Sets x 15 Reps
Day 2
Back
Est. 44 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 9 Reps
Day 3
Shoulders
Est. 40 min
5 exercises
Barbell Shoulder Press
4 Sets x 9 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Day 4
Arms
Est. 50 min
6 exercises
Barbell Curl
5 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 5
Legs
Est. 42 min
4 exercises
Barbell Squat
5 Sets x 9 Reps
Machine Seated Leg Curl
4 Sets x 9 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 13 Reps
Day 6
Abs
Est. 34 min
3 exercises
Decline Crunch
5 Sets x 25 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Dumbbell Side Bend
5 Sets x 20 Reps
