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Test Advantage
Bulking
Advanced
Machine strength
Plan Details
The Test Advantage routine by tastywaves13 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Quad Dominant + Triceps
Est. 49 min
7 exercises
Barbell Push Press
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Sissy Squat
2 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Tue
Chest + Shoulders
Est. 50 min
7 exercises
Hammer Incline Press
3 Sets x 12 Reps
LM Viking Press
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
free motion fly
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 6 Reps
Thu
Hip Dominant + Biceps
Est. 51 min
7 exercises
Barbell Hang Clean
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Barbell Reverse Lunges
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
EZ Bar Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Fri
Back + calves
Est. 50 min
7 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Back Hyperextension
2 Sets x 12 Reps
FM calf press
4 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 20 Reps
Cable Hybrid Pulldown Row
3 Sets x 12 Reps
