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Power & Mass
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Power & Mass routine by Roddychristian is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 0 min
11 exercises
Dumbbell Bent-Over Row
2 Sets x 20 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Day 2
Back & Forearms
Est. 0 min
10 exercises
Dumbbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Barbell Deadlift
5 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Sit-Up
3 Sets x 20 Reps
Day 3
Legs
Est. 0 min
11 exercises
Bodyweight Walking Lunge
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Power Clean to Front Squat
5 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Shoulders & Triceps
Est. 0 min
12 exercises
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Power Clean to Push Press
5 Sets x 3 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Bent Over Reverse Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Scissor Kick
3 Sets x 30 Reps
Plank
3 Sets
