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Genesis Ripped Plan
Bulking
Advanced
Machine strength
Plan Details
The Genesis Ripped Plan routine by jenexis99 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Day 2
Back and Biceps
Est. 50 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 3
Shoulders and Abs
Est. 51 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Air Bike
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Plank
4 Sets
Day 4
Legs and Glutes
Est. 53 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bridge
4 Sets
Kneeling Hip Extension
4 Sets x 15 Reps
Flutter Kick
4 Sets x 15 Reps
