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Fall Transformation
Bulking
Intermediate
Barbell
Plan Details
The Fall Transformation routine by mclainst is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs and Abs
Est. 71 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Wed
Chest and Arms
Est. 74 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 25 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dip
5 Sets x 8 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Fri
Back and Abs
Est. 62 min
7 exercises
Barbell Deadlift
5 Sets x 12 Reps
Pull-Up
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
