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Combat Strength, Mass, Workload and Capacity Routine
Bulking
Intermediate
Machine strength
Plan Details
The Combat Strength, Mass, Workload and Capacity Routine routine by cshaft is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is your new training routine. Primarily focused on a relatively even split of mass and strength gains, with a small amount of integrated essential combat chassis strengthening exercises and cardio. For Weeks 1 2 & 3, the programs beginning with '#1' are to be used. This is simply a routine establishing phase, designed to acclimatise you to the intensity of the routine. Following this phase you will begin to alternate between the '#1' & '#2' programs on a week by week basis for a maximum of 10 weeks. (ie Week 4, all '#2' programs. Week 5, all '#1' programs etc). This phase is designed to prevent your body adapting to any one set of exercises or intensity of training, therefore creating muscle confusion. Following this phase, you must stick to one of the variants for a minimum of 3 weeks, after which you can resume the muscle confusion phase if desired, or you can alternate on a 3 week cycle. This routine is somewhat of a hybrid, created using: The core components of Arnold Schwarzenegger's original bulking and strength routines used in his peak years. Segments and principles derived from Special Forces build-up work, selection preparation and training. This includes specialist research and recommendations based apon, and from, members of the SASR and Australian Commando Regiments. As well as the renowned US Navy SEALs and the BUDS selection process. Please note that this routine is not a pre-selection or conditioning routine in itself. It is designed to help reach a level of strength and stamina that would facilitate a transition into those style regimens and routines, while still catering for those who are looking for an increase in mass, overall size, muscularity and capacity.
Routine detail
Mon
#1 Upper Legs
Est. 68 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 6 Reps
Dumbbell Walking Lunge
6 Sets x 8 Reps
Jump Squat
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Mon
#2 Upper Legs
Est. 62 min
9 exercises
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Jump Squat
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Thu
#1 Chest & Triceps
Est. 70 min
9 exercises
Barbell Bench Press
1 Set x 30 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
One Arm Reverse Grip Pushdown
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 20 Reps
Thu
#2 Chest & Triceps
Est. 75 min
10 exercises
Smith Machine Bench Press
1 Set x 30 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
One Arm Reverse Grip Pushdown
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 20 Reps
Fri
#1 Back & Biceps
Est. 105 min
16 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Arnold Barbell Cheat Curls
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
#2 Back & Biceps
Est. 110 min
25 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Arnold Barbell Cheat Curls
1 Set x 8 Reps
Arnold Barbell Cheat Curls
1 Set x 6 Reps
Arnold Barbell Cheat Curls
1 Set x 4 Reps
Arnold Barbell Cheat Curls
1 Set x 2 Reps
Arnold Barbell Cheat Curls
1 Set x 20 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 6 Reps
Dumbbell Alternating Hammer Curl
1 Set x 4 Reps
Dumbbell Alternating Hammer Curl
1 Set x 2 Reps
Dumbbell Alternating Hammer Curl
1 Set x 20 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Barbell Preacher Curl
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 20 Reps
Barbell Preacher Curl
1 Set x 20 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sat
#1 Shoulders & Lower Legs
Est. 61 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 6 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Trap Bar Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Dumbbell Calf Raise
4 Sets x 14 Reps
Sat
#2 Shoulders
Est. 61 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 6 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Trap Bar Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Dumbbell Calf Raise
4 Sets x 14 Reps
Sun
#1 Abs & Forearms
Est. 58 min
13 exercises
Sit-up Punches
3 Sets x 8 Reps
Sitting Punches
3 Sets x 8 Reps
Knee-ins & Twists
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Scissors
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Raised-Leg Plank
3 Sets
Side Plank
3 Sets
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Wrist Roller Brace
3 Sets x 12 Reps
Grip Springs
3 Sets x 20 Reps
Sun
#2 Core & Forearms & Cardio
Est. 50 min
15 exercises
Runner's Stretch
2 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Hamstring Stretch
2 Sets x 8 Reps
Kneeling Hip Flexor
2 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 8 Reps
Wall Calf Stretch
2 Sets x 8 Reps
Weight Vest - Walk
1 Set
Weight Vest - Jog
1 Set
Weight Vest - Run
1 Set
Weight Vest - Jog
1 Set
Weight Vest - Run
1 Set
Weight Vest - Jog
1 Set
Weight Vest - Walk
1 Set
Wrist Roller Brace
3 Sets x 12 Reps
Grip Springs
3 Sets x 20 Reps
