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work in progress
Bulking
Intermediate
Machine strength
Plan Details
The work in progress routine by Brendan85 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 116 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Back and Biceps
Est. 105 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
straight arm front lat pulldown
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Run the rack drop sets
5 Sets x 5 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Machine Calf Press
6 Sets x 12 Reps
Day 3
Shoulders and Triceps
Est. 126 min
15 exercises
clean and press
4 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Day 4
Legs and Biceps
Est. 138 min
14 exercises
Bodyweight Calf Raise
1 Set x 100 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Calf Press
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Band Cross-Over
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 15 Reps
