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Get Better Everyday
Bulking
Intermediate
Machine strength
Plan Details
The Get Better Everyday routine by MatsUschkereit is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A mixture of various exercises from different routines focused on the idea of bulking lean muscle and a mixture of fat. All exercises are made to be done consecutively with 1 min break intervals between each set and exercise. The intention is to bulk muscle on without over training the body. Eat a large amount of calories and protein (1g/lb of body weight) to bulk properly. Adequate rest is advised with at least 6-8 hours of sleep a night. One day of rest (Wednesday) followed by a weekend of rest and optional cardio/shoulder/calisthenic Sunday workout.
Routine detail
Day 1
Back and Biceps
Est. 111 min
14 exercises
Jump Rope
1 Set
Machine Assisted Chin-Up
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10,10,8,6 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
5 Sets x 14 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Weighted Side Bend
4 Sets x 15 Reps
TRX Side crunches
4 Sets
Jump Rope
1 Set
Day 2
Chest and Triceps
Est. 101 min
15 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Smith Machine Bench Press
4 Sets x 12,10,10,8 Reps
Machine Bench Press
3 Sets x 8,8,6 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Machine Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10,8,8,6 Reps
Exercise Dome Push-Up
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Medicine Ball Chest Pass
3 Sets x 15 Reps
Decline Crunch
4 Sets x 20 Reps
Weighted Side Bend
3 Sets x 15 Reps
TRX Side crunches
4 Sets
Jump Rope
1 Set
Day 3
Legs and Shoulders
Est. 105 min
18 exercises
Jump Rope
1 Set
TRX Lunge
2 Sets x 20 Reps
Cable Deltoid Raise
2 Sets x 10 Reps
Machine Leg Press
5 Sets x 10,10,8,6,4 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10,10,8 Reps
Machine Hip Abduction
3 Sets x 10,10,8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10,8,6 Reps
TRX Side crunches
3 Sets
Decline Crunch
4 Sets x 20 Reps
Weighted Side Bend
3 Sets x 15 Reps
Jump Rope
1 Set
Day 4
Cardio
Est. 196 min
4 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Elliptical Training
1 Set
Jump Rope
1 Set
