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Intensive training
Bulking
Advanced
Machine strength
Plan Details
The Intensive training routine by Wander Albert is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is fast and you can maximize your gains. The training is divided in 03 parts, chest / triceps - biceps / shoulders and legs. Everyday has abs exercises.
Routine detail
Mon
Chest / Triceps #1
Est. 87 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Exercise Dome Push-Up
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Reverse Crunch
4 Sets x 20 Reps
Tue
Biceps / Shoulders #1
Est. 99 min
11 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Air Bike
3 Sets x 40 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Stability Ball Cross-Leg Crunch
3 Sets x 40 Reps
Wed
Legs #1
Est. 81 min
10 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Thu
Chest / Triceps #2
Est. 80 min
10 exercises
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Rear Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Behind the Back Wrist Curl
4 Sets x 10 Reps
Side Bridge
3 Sets
Stability Ball Plank
3 Sets
Fri
Biceps / Shoulders #2
Est. 89 min
10 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Squat Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Cable Rotation (Stability Ball)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 40 Reps
Sat
Legs #2
Est. 95 min
9 exercises
Smith Machine Split Squat
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Bench)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Abdominal Pendulum
4 Sets x 8 Reps
Decline Bench Alternating Leg Raise
4 Sets x 8 Reps
Running
1 Set
