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strength and mass
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The strength and mass routine by b_tight is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
8 day split. Push A, pull A, legs, rest,push B, pull B, legs, rest. Repeat
Routine detail
Day 1
Push A
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Day 2
Pull A
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 21 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Legs A
Est. 0 min
7 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 4
Push B
Est. 0 min
8 exercises
Barbell Military Press
5 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Day 5
Pull B
Est. 0 min
8 exercises
Barbell Snatch Deadlift
6 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 6
Work gym push
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
