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Renegade Training Protocol
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Renegade Training Protocol routine by NBRX88 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan utilises double progressive overload
Routine detail
Day 1
Push Workout 1
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 14 Reps
Day 2
Pull Workout 1
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Machine Single-Leg Curl
3 Sets x 14 Reps
Day 3
Push Workout 2
Est. 0 min
6 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 14 Reps
Barbell Decline Bench Press
3 Sets x 14 Reps
Day 4
Pull Workout 2
Est. 0 min
6 exercises
Barbell Deadlift
2 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Day 5
Push Workout 3
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 6 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Machine Single-Leg Extension
3 Sets x 14 Reps
Day 6
Pull Workout 3
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 6 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
T Bar Row
3 Sets x 14 Reps
Cable Bicep Curl
3 Sets x 14 Reps
