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7d Bodyweight Workout - Advanced
Bulking
Advanced
Body
Plan Details
The 7d Bodyweight Workout - Advanced routine by Danny1411 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Abs 2-4 - 6 Chest 1-3-5 Leg & Arms 6 Leg & Chest & Abs 7
Routine detail
Mon
Abs Day + Arm
Est. 49 min
4 exercises
Leg Raise
4 Sets x 40 Reps
Sit-Up
2 Sets x 40 Reps
Oblique Crunch
4 Sets x 40 Reps
Pull-Up
5 Sets x 16 Reps
Tue
Chest
Est. 30 min
3 exercises
Push-Up
6 Sets x 16 Reps
Push-Up
6 Sets x 12 Reps
Bench Push-Up
6 Sets x 10 Reps
Wed
Abs Day 2
Est. 59 min
6 exercises
Leg Raise
4 Sets x 40 Reps
Sit-Up
4 Sets x 50 Reps
Oblique Crunch
4 Sets x 40 Reps
Pull-Up
2 Sets x 16 Reps
Hanging Knee Raise Rotation
2 Sets x 16 Reps
Plank
2 Sets
Thu
Chest + Arm 3
Est. 31 min
3 exercises
Push-Up
8 Sets x 16 Reps
Bench Push-Up
6 Sets x 12 Reps
Push-Up
4 Sets x 10 Reps
Fri
Abs Day 3 + Leg + Arm
Est. 78 min
6 exercises
Jump Squat
6 Sets x 12 Reps
Leg Raise
4 Sets x 40 Reps
Sit-Up
4 Sets x 40 Reps
Oblique Crunch
6 Sets x 60 Reps
Plank
4 Sets
Pull-Up
4 Sets x 4 Reps
Sat
Leg Day 2 + Abs + Chest
Est. 106 min
8 exercises
Prisoner Squat
6 Sets x 12 Reps
Leg Raise
6 Sets x 40 Reps
Sit-Up
4 Sets x 40 Reps
Oblique Crunch
4 Sets x 40 Reps
Plank
4 Sets
Push-Up
8 Sets x 16 Reps
Push-Up
8 Sets x 16 Reps
Bench Push-Up
6 Sets x 16 Reps
Sun
Chest Day
Est. 41 min
3 exercises
Push-Up
8 Sets x 16 Reps
Push-Up
6 Sets x 16 Reps
Bench Push-Up
8 Sets x 16 Reps
