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Block Training
General
Intermediate
Machine strength
Plan Details
The Block Training routine by michaelwells is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Powerlifting Set 1 = 60% of 1 RM, 5 reps Set 2 = 70% of 1 RM, 3 reps Set 3 = 90% of 1 RM, 1 rep Block Training 1 5-7 reps Powerlifting day Legs, shoulders Back, traps, biceps Chest, triceps, abs Legs, shoulders 2 5-7 reps Powerlifting day Back, traps, biceps Chest, triceps, abs Legs, shoulders Back, traps, biceps 3 5-7 reps Powerlifting day Chest, triceps, abs Legs, shoulders Back, traps, biceps Chest, triceps, abs 4 8-10 Powerlifting day Legs, shoulders Back, traps, biceps Chest, triceps, abs Legs, shoulders 5 8-10 Powerlifting day Back, traps, biceps Chest, triceps, abs Legs, shoulders Back, traps, biceps 6 8-10 Powerlifting day Chest, triceps, abs Legs, shoulders Back, traps, biceps Chest, triceps, abs 7 10-15 Powerlifting day Legs, shoulders Back, traps, biceps Chest, triceps, abs Legs, shoulders 8 10-15 Powerlifting day Back, traps, biceps Chest, triceps, abs Legs, shoulders Back, traps, biceps 9 10-15 Powerlifting day Chest, triceps, abs Legs, shoulders Back, traps, biceps Chest, triceps, abs 10 15-30 Powerlifting day Legs, shoulders Back, traps, biceps Chest, triceps, abs Legs, shoulders 11 15-30 Powerlifting day Back, traps, biceps Chest, triceps, abs Legs, shoulders Back, traps, biceps 12 15-30 Powerlifting day Chest, triceps, abs Legs, shoulders Back, traps, biceps Chest, triceps, abs
Routine detail
Day 1
D1 - Powerlifting
7 exercises
Barbell Squat
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Cable Seated Row
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Barbell Standing Calf Raise
3 Sets x 7 Reps
Day 2
Legs, Shoulders
9 exercises
Hack Squat
4 Sets x 7 Reps
Machine Leg Press
2 Sets x 7 Reps
Dumbbell Lunge
4 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Dumbbell Walking Lunge
2 Sets x 7 Reps
Machine Calf Press
4 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Cable Lateral Raise
3 Sets x 7 Reps
Dumbbell Reverse Fly
3 Sets x 7 Reps
Day 3
Back, Traps, Biceps
8 exercises
T Bar Row
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Cable Seated Row
4 Sets x 7 Reps
Barbell Deadlift
2 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 7 Reps
Barbell Preacher Curl
2 Sets x 7 Reps
Dumbbell Hammer Curl
2 Sets x 7 Reps
Day 4
Chest, Triceps, Abs
10 exercises
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Machine Inner Chest Press
4 Sets x 7 Reps
Cable Cross-Over
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 7 Reps
Crunch
2 Sets x 10 Reps
Reverse Crunch
2 Sets x 10 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Exercise not found
Exercise not found
