Base based routine

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Base based routine - JEFIT

Base based routine

Bulking

Advanced

Barbell

Plan Details

The Base based routine routine by alexander.smeshnoy is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Tue

Back

Est. 99 min

40 exercises

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Pull-Up

1 Set x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Deadlift

1 Set x 10 Reps

Kettlebell One-Arm Swing

1 Set x 10 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Thu

Chest

Est. 121 min

40 exercises

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Seated Bicep Curl

1 Set x 20 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Seated Bicep Curl

1 Set x 20 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Seated Bicep Curl

1 Set x 20 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Seated Bicep Curl

1 Set x 20 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 20 Reps

Dip

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 20 Reps

Dip

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 20 Reps

Dip

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 20 Reps

Dip

1 Set x 20 Reps

Leg Raise

1 Set x 30 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 20 Reps

Dip

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Any

Legs

Est. 100 min

35 exercises

Barbell Squat

1 Set x 10 Reps

Barbell Lunge

1 Set x 20 Reps

Machine Leg Press

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Barbell Lunge

1 Set x 20 Reps

Machine Leg Press

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Barbell Lunge

1 Set x 20 Reps

Machine Leg Press

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Barbell Lunge

1 Set x 2 Reps

Machine Leg Press

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Barbell Lunge

1 Set x 20 Reps

Machine Leg Press

1 Set x 10 Reps

Leg Raise

1 Set x 30 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Hanging Leg Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Hanging Leg Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Hanging Leg Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Hanging Leg Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

Hanging Leg Raise

1 Set x 20 Reps

Barbell Squat

1 Set x 10 Reps

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Base based routine

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