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Biagio
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Biagio routine by alive13 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back/Chest FORZA
Est. 85 min
9 exercises
Barbell Bent-Over Row
7 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 6 Reps
Bench Push-Up
4 Sets x 6 Reps
Day 2
Shoulders/Legs
Est. 69 min
10 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Day 3
Back/Chest
Est. 77 min
9 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 20 Reps
Day 4
Shoulders/Legs FORZA
Est. 96 min
10 exercises
Barbell Military Press
7 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Dumbbell Reverse Fly
5 Sets x 6 Reps
Barbell Front Raise
5 Sets x 6 Reps
Machine Deltoid Raise
5 Sets x 6 Reps
Cable Rope Face Pull
5 Sets x 6 Reps
Barbell Deadlift
7 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
