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RESTART
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The RESTART routine by valespaolo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
BENCH/SQUAT
Est. 89 min
10 exercises
Barbell Bench Press
3 Sets x 3 Reps
Pauses Bench Press
2 Sets x 6 Reps
Barbell Squat
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 2
DEADLIFT/PULLUP
Est. 102 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
12 Sets x 5 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 3
SQUAT/BENCH
Est. 90 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 3,7,7,7,7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 4
PULL-UP/DEADLIFT
Est. 98 min
10 exercises
Pull-Up
12 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 7 Reps
Barbell Shrug
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
