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RAPTOR COACHING
Bulking
Intermediate
Machine strength
Plan Details
The RAPTOR COACHING routine by FunkyJumbo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push/Pull/Legs // Upper/Lower
Routine detail
Day 1
PULL!
Est. 74 min
8 exercises
Pull-Up
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable V-Bar Row
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 20 Reps
Day 2
PUSH!
Est. 73 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Deltoid Raise
4 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable External Rotation
4 Sets x 20 Reps
Day 3
LEGS!
Est. 61 min
6 exercises
Machine Leg Extension
4 Sets x 20 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Plank
3 Sets
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 4
UPPER!
Est. 85 min
9 exercises
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
