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Train like a chook
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Train like a chook routine by iamchookie is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Stop running your mouth. This program is not for the weak. Run this alongside 75Hard and harden up.
Routine detail
Day 1
Upper A
Est. 0 min
6 exercises
Barbell Bench Press
7 Sets x 5 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 2
Legs A
Est. 0 min
6 exercises
Bench Hip Thrust
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Hack Squat
3 Sets x 7 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 3
Upper B
Est. 0 min
7 exercises
Barbell Bench Press
7 Sets x 9 Reps
Weighted Pull-Up
4 Sets x 9 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Day 4
Weak point Arms
Est. 0 min
10 exercises
Barbell Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 5
Legs B
Est. 0 min
6 exercises
Barbell Romanian Deadlift
8 Sets x 9 Reps
Machine Leg Press
5 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 6
Upper C
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 9 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
