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Gym
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Gym routine by Raafa is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Legs 1 (Quads Focused)
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Eccentric Accentuated leg extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Long lever plank
2 Sets
Day 2
Push 1 (Chest Focused)
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Eccentric-Accentuated Skullcrusher
3 Sets x 10 Reps
Egyptian Lateral Raise
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 30 Reps
Day 3
Pull 1 (Lat Focused)
Est. 0 min
5 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Kneeling cable pullover
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Day 4
Legs 2 (Posterior-Chain Focused)
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 5 Reps
Day 5
Push 2 (Delt Focused)
Est. 0 min
5 exercises
Barbell Military Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 21 Reps
Day 6
Pull 2 (Mid Back + Rear Delt Focused)
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 15 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
