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Captain America workout
Bulking
Intermediate
Dumbbell
Plan Details
The Captain America workout routine by MikeReijinga is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
push/pull supersets
Routine detail
Day 1
Push/Pull
Est. 86 min
9 exercises
Walking
1 Set
Pull-Up
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Three Bench Dip
4 Sets x 10 Reps
Day 2
Leg day (Light shoulder)
Est. 80 min
6 exercises
Walking
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Barbell Side Split Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Day 3
Push/Pull
Est. 86 min
9 exercises
Walking
1 Set
Weighted Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
diamond pushup
4 Sets x 10 Reps
Day 4
Leg day 2 (Light traps workout)
Est. 86 min
7 exercises
Walking
1 Set
Barbell Squat
5 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Walking
1 Set
