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Strong: Sept - Dec
Bulking
Advanced
Machine strength
Plan Details
The Strong: Sept - Dec routine by alawlor is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Get strong. Lose fat. Gain muscle.
Routine detail
Day 1
Push 1
Est. 55 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Day 4
Push 2
Est. 54 min
9 exercises
Push-Up
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Tricep Push-Up
3 Sets x 8 Reps
Day 9
Pull 1
Est. 51 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Pull-Up (Hammer Grip)
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Decline Crunch
3 Sets x 5 Reps
Leg Raise
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Day 10
Pull 2
Est. 78 min
14 exercises
Cable Shoulder Extension
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Crunch
3 Sets x 5 Reps
Leg Raise
3 Sets x 5 Reps
Leg Raise
3 Sets x 5 Reps
Leg Raise
3 Sets x 5 Reps
Air Bike
3 Sets x 5 Reps
Leg Raise
3 Sets x 5 Reps
Day 11
Leg 1
Est. 35 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Day 12
Leg 2
Est. 40 min
7 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
