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strength pyramid
Bulking
Intermediate
Machine strength
Plan Details
The strength pyramid routine by mshirazi2103 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
build your maximum ability to achieve max strentgh
Routine detail
Mon
chest and back and abs
Est. 98 min
16 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
3 Sets x 11 Reps
Dumbbell Fly
3 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Cable Lower Chest Raise
3 Sets x 9 Reps
Dumbbell Decline Bench Press
3 Sets x 9 Reps
Cable Cross-Over
3 Sets x 9 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
3 Sets x 11 Reps
Dumbbell One-Arm Row
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 25 Reps
Plank
3 Sets
Tue
Back and biceps
Est. 119 min
15 exercises
V Bar Pull-Up
3 Sets x 11 Reps
Pull-Up
3 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 9 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 11 Reps
Preacher Curl Machine
3 Sets x 11 Reps
Dumbbell Alternating Incline Curl
3 Sets x 9 Reps
Cable Dual Overhead Curl
3 Sets x 9 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Recumbent Bike
1 Set
Walking
1 Set
Wed
leg and shoulder
Est. 77 min
13 exercises
Machine Leg Extension
3 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Machine Hip Abduction
3 Sets x 11 Reps
Machine Hip Adduction
3 Sets x 11 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Barbell Upright Row
3 Sets x 9 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Thu
Chest and triceps day
Est. 51 min
7 exercises
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Bench Press
3 Sets x 11 Reps
Machine Fly
3 Sets x 11 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sat
pure leg
Est. 70 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Sun
shoulder and triceps and biceps
Est. 85 min
15 exercises
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Cable Reverse Fly
3 Sets x 9 Reps
Machine Reverse Fly
3 Sets x 9 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Bench Dip
3 Sets x 9 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 9 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
