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Big Man On Campus
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Big Man On Campus routine by SpicyChipmunk is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Triceps, Abs
Est. 0 min
15 exercises
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Dumbbell Incline Fly
3 Sets x 8,12,12 Reps
Dumbbell Bench Press
4 Sets x 6,10,10,10 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,16,16 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,16,16 Reps
Cable Shoulder Extension
3 Sets x 12,16,16 Reps
Dumbbell Incline Tricep Extension
4 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 40 Reps
Sit-Up
2 Sets x 40 Reps
Plank
1 Set
Decline Bench Leg Raise
2 Sets x 20 Reps
Day 2
Back, Biceps, Calves, Abs
Est. 0 min
17 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10,15,15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,12,12 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Seated Row
2 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Curl
4 Sets x 10,12,12,12 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Jackknife Sit-Up
2 Sets x 25 Reps
Plank
1 Set
Toe Touches
2 Sets x 25 Reps
Weight Plate Russian Twist
2 Sets x 50 Reps
Decline Bench Leg Raise
2 Sets x 20 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Quads, Hamstrings, Abs
Est. 0 min
11 exercises
Barbell Clean Deadlift
3 Sets x 8,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,12,12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
3 Sets x 10,12,12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12,15,15 Reps
Dumbbell Lunge
3 Sets x 10,12,12 Reps
Hanging Leg Raise
2 Sets x 40 Reps
Crunch
2 Sets x 40 Reps
Plank
1 Set
Decline Bench Leg Raise
2 Sets x 20 Reps
Day 5
Shoulders, Traps, Calves, Abs
Est. 0 min
15 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,16,16 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10,12,12 Reps
Machine Reverse Fly
5 Sets x 10,14,14,14,14 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,14,14 Reps
Barbell Upright Row
3 Sets x 10,14,14 Reps
Barbell Shrug
4 Sets x 8,12,12,12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Jackknife Sit-Up
2 Sets x 25 Reps
Plank
1 Set
Toe Touches
2 Sets x 25 Reps
Weight Plate Russian Twist
2 Sets x 50 Reps
Decline Bench Leg Raise
2 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Cardio, Abs
Est. 0 min
5 exercises
Indoor Cycling
1 Set
Hanging Leg Raise
2 Sets x 40 Reps
Crunch
2 Sets x 40 Reps
Plank
1 Set
Decline Bench Leg Raise
2 Sets x 20 Reps
