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Spartan Gainz
Bulking
Intermediate
Machine strength
Plan Details
The Spartan Gainz routine by liyantree is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Back & Biceps - Tue & Fri
Est. 50 min
7 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Machine Bicep Curl
2 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
6 Sets x 8 Reps
Any
Chest & Triceps - Mon & Thur
Est. 63 min
8 exercises
Incline Dumbbell Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Seated Cable Fly
4 Sets x 8 Reps
Push-Up
2 Sets x 20 Reps
Dip
4 Sets x 15 Reps
EZ Bar French Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
Legs & Shoulders - Wed & Sat
Est. 76 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
