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Zeb's Full Body Routine
Bulking
Advanced
Machine strength
Plan Details
The Zeb's Full Body Routine routine by AbbeyRoad708 is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Program designed as a more advanced version of 5x5 programs for strength and size. The rep ranges mostly vary between 4 and 8, and some ancillary work is added to create a more blamed physique.
Routine detail
Day 1
Full Body #1
Est. 99 min
14 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 4 Reps
T Bar Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
Cardio Sprints
Est. 2 min
1 exercise
HIIT
1 Set
Day 3
Full Body #2
Est. 99 min
14 exercises
Barbell Deadlift
5 Sets x 4,4,3,3,1 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 4 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 4 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 4
Cardio Hill Sprints
Est. 2 min
1 exercise
HIIT
1 Set
Day 5
Full Body #3
Est. 88 min
12 exercises
Barbell Squat
5 Sets x 5,4,4,3,2 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5,4,4,3,2 Reps
Dumbbell One-Arm Row
5 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 6
Long Distance Run
Est. 47 min
1 exercise
Running
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Full Body #4
Est. 104 min
15 exercises
Barbell Front Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 4 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Back Extension (Prone)
3 Sets
Day 9
Cardio Sprints
Est. 2 min
1 exercise
HIIT
1 Set
Day 10
Full Body #5
Est. 104 min
15 exercises
Barbell Deadlift
5 Sets x 4 Reps
Machine Calf Raise
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 4 Reps
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press with Chains
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 11
Cardio Hill Sprints
Est. 2 min
1 exercise
HIIT
1 Set
Day 12
Heavy Legs
Est. 60 min
8 exercises
Barbell Deep Squat
6 Sets x 8,5,5,4,3,2 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 13
Heavy Upper
Est. 89 min
12 exercises
Dumbbell Bench Press
5 Sets x 4 Reps
Dumbbell One-Arm Row
5 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Curl
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 4 Reps
Cable Wood Chop
4 Sets x 20 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
