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2018
Bulking
Intermediate
Barbell
Plan Details
The 2018 routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 59 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Tue
Shoulders
Est. 53 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Wed
Bicep
Est. 79 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Thu
tricep
Est. 64 min
10 exercises
barbell bench press with bands
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Pin Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
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
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sat
Legs
Est. 73 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Sun
Chest
Est. 53 min
7 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
bottom half bench
3 Sets x 8 Reps
bench press pause at bottom
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
