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Waterbury Method
Bulking
Intermediate
Machine strength
Plan Details
The Waterbury Method routine by irfanmarzuki is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The Waterbury Method by Chad Waterbury.
Routine detail
Mon
Day 1
Est. 50 min
6 exercises
Smith Machine Squat
10 Sets x 3 Reps
Dip
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 6 Reps
Wed
Day 2
Est. 53 min
6 exercises
Smith Machine Bench Press
10 Sets x 3 Reps
Barbell Standing Calf Raise
4 Sets x 6 Reps
Dumbbell One-Arm Press (Palms In)
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Fri
Day 3
Est. 50 min
6 exercises
Chin-Up with Knee Raise
10 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Dumbbell Reverse Lunge
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
