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Athlean-X Inspired Best
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Athlean-X Inspired Best routine by ampflavia is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 0 min
10 exercises
Machine Leg Extension
3 Sets x 15 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
Chest & Triceps
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Wed
Glutes & Abs
Est. 0 min
10 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Glute Ham Raise
3 Sets x 8 Reps
Reverse Hypers
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Thu
Shoulders
Est. 0 min
10 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Hip Hugger
4 Sets x 15 Reps
Scoop Press
4 Sets x 15 Reps
Cable Side Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Fri
Back & Biceps
Est. 0 min
15 exercises
Meadows Rows
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Waiter Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
One Arm High Cable Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Pull-Up
2 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sat
Legs
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Any
Abs
Est. 0 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Cross V-Ups
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Hip Flexor w/ block
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
