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Captain America Training
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Captain America Training routine by soulcoughin is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Cutting, endurance and bulk
Routine detail
Mon
Chest and Triceps
Est. 75 min
13 exercises
Rowing
1 Set
Rotations and Stretches
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Cool Down
1 Set
Tue
Core - Glutes - Lower Back - Hip Adductors
Est. 77 min
14 exercises
Elliptical Training
1 Set
Rotations and Stretches
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Medicine Ball Trampoline - Alternating Throw
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Hip Adductors (Inner)
3 Sets x 10 Reps
Hip Adductors (Outer)
3 Sets x 10 Reps
Cool Down
1 Set
Wed
Shoulders and Biceps
Est. 76 min
13 exercises
Rowing
1 Set
Rotations and Stretches
1 Set
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cool Down
1 Set
Thu
Core - Glutes - Lower Back - Hip Adductors
Est. 79 min
14 exercises
Stationary Bike
1 Set
Rotations and Stretches
1 Set
Kettlebell Figure Eight
3 Sets x 10 Reps
Kettlebell Advanced Windmill
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hip Adductors (Inner)
3 Sets x 10 Reps
Hip Adductors (Outer)
3 Sets x 10 Reps
Cool Down
1 Set
Fri
Back and Forearms
Est. 76 min
13 exercises
Rowing
1 Set
Rotations and Stretches
1 Set
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Cool Down
1 Set
Sat
Total Body Workout
Est. 129 min
23 exercises
Step Machine
1 Set
Rotations and Stretches
3 Sets
Battle Rope - Double Arm Slam
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Double Leg Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cool Down
1 Set
