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Focused Full Body Weight Progression
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Focused Full Body Weight Progression routine by MikeyFreeze is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Full body 6 days a week with an extra focus on one muscle set each workout. Progression will be based on weight given a set time under tension.
Routine detail
Mon
Biceps
Est. 0 min
8 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Chest
Est. 0 min
11 exercises
Push-Up
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Overhead Front Raise
3 Sets x 8 Reps
Rowing
3 Sets
Wed
Hams
Est. 0 min
10 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Stationary Bike
3 Sets
Thu
Back
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Stability Ball Weighted Wall Squat
3 Sets x 8 Reps
Fri
Shoulders
Est. 0 min
15 exercises
Push-Up
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Sat
Quads
Est. 0 min
8 exercises
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sun
Tricep
Est. 0 min
11 exercises
Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Stationary Bike
3 Sets
