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Banksy's Weekly Routine
Bulking
Intermediate
Machine strength
Plan Details
The Banksy's Weekly Routine routine by Tristanbanks is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine is based on all round muscle development, mixing cardio into the routine for fat loss.
Routine detail
Tue
Chest and Triceps
Est. 45 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Wed
HIIT Session 1
Est. 30 min
4 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Bosu Dumbbell Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Thu
Back, Biceps, and Forearm
Est. 58 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Crunch
2 Sets x 30 Reps
Oblique Crunch
2 Sets x 30 Reps
Plank
2 Sets
Sat
Shoulders and Legs
Est. 65 min
9 exercises
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Sun
HIIT Session 2
Est. 29 min
4 exercises
One Arm Dumbbell Squat Clean and Press
3 Sets x 15 Reps
Dumbbell Lunge Overhead Press
3 Sets x 15 Reps
Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 15 Reps
