Stop Trying to Destroy the Old Ways, Gabe

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Stop Trying to Destroy the Old Ways, Gabe - JEFIT

Stop Trying to Destroy the Old Ways, Gabe

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Stop Trying to Destroy the Old Ways, Gabe routine by pplsbrand is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Remember the old ways, before all the science and Instagram fitness gurus? A time when hard work was the only thing that mattered....Pepperidge Farms remembers. This is a 4-week, 4-day workout designed for hypertrophy and strength. Optional 5th day for those looking to have a little more fun as in function...FUNCTIONAL TRAINING! Repeat the 10-day cycle twice, two-times, 2x, you get the point->

Routine detail

Day 1

Push it to the Limit

Est. 72 min

14 exercises

Any Cardio Equipment (Treadmill, Cycle, Rower)

10 Sets

Barbell Bench Press

1 Set x 30 Reps

Barbell Bench Press

3 Sets x 15 Reps

Cable Mid Chest Crossover

3 Sets x 15 Reps

Cable Straight Arm Crossover

3 Sets x 15 Reps

Bench Push-Up

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 30 Reps

Dumbbell Seated Arnold Press

2 Sets x 15 Reps

Dumbbell Front Raise

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Machine Leg Press

1 Set x 30 Reps

Machine Leg Press

3 Sets x 15 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Day 2

Now pull it back in (see what I did there)

Est. 62 min

13 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 30 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 30 Reps

Cable Seated Row

1 Set x 30 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Cable Seated Row

3 Sets x 15 Reps

Barbell Deadlift

1 Set x 30 Reps

Barbell Clean

1 Set x 30 Reps

Barbell Deadlift

3 Sets x 15 Reps

Barbell Clean

3 Sets x 15 Reps

Sit-Up

3 Sets x 15 Reps

Reverse Crunch

3 Sets x 15 Reps

Alternating Heel Touch

3 Sets x 15 Reps

Day 3

If you bend them, they will grow!

Est. 74 min

16 exercises

Step Machine

1 Set

Stationary Bike

1 Set

Barbell Squat

1 Set x 30 Reps

Barbell Squat

3 Sets x 15 Reps

Dumbbell Step-Up

3 Sets x 15 Reps

Dumbbell Reverse Lunge

3 Sets x 15 Reps

Barbell Zercher Squat

1 Set x 30 Reps

Barbell Push Press

1 Set x 30 Reps

Barbell Zercher Squat

2 Sets x 15 Reps

Barbell Push Press

2 Sets x 15 Reps

Cable Shoulder Extension

1 Set x 30 Reps

Cable Tricep Pushdown (Rope)

1 Set x 30 Reps

Bench Dip

1 Set x 30 Reps

Cable Shoulder Extension

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Dip

2 Sets x 15 Reps

Day 4

pull....Pull!..... PULL!!!!

Est. 68 min

15 exercises

Barbell Romanian Deadlift

1 Set x 30 Reps

Barbell Romanian Deadlift

3 Sets x 15 Reps

Pull-Up (Hammer Grip)

3 Sets x 15 Reps

Barbell Pin-Off Good Morning

1 Set x 30 Reps

Barbell Pin-Off Good Morning

2 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

2 Sets x 15 Reps

Dumbbell Bent-Over Row

2 Sets x 15 Reps

Cable Reverse Grip Curl

1 Set x 30 Reps

Cable Bicep Curl

1 Set x 30 Reps

Cable Bicep Curl

2 Sets x 15 Reps

Cable Reverse Curl

2 Sets x 15 Reps

Dumbbell Hammer Curl

2 Sets x 21 Reps

EZ Bar Curl

2 Sets x 21 Reps

Stability Ball Bridge

3 Sets x 20 Reps

Stability Ball Hamstring Curl to Bridge

3 Sets x 5 Reps

Day 5

Not for the fainthearted

Est. 61 min

11 exercises

Any Cardio Equipment (Treadmill, Cycle, Rower)

10 Sets

Dumbbell Squat to Bicep Curl

1 Set x 50 Reps

Dumbbell Lunge Tricep Extension

1 Set x 50 Reps

Push-Up to Side Plank

1 Set x 8 Reps

Farmer Carry

1 Set x 100 Reps

Kettlebell One-Arm Swing

1 Set x 50 Reps

Kettlebell Pistol Squat

1 Set x 50 Reps

Box Jump Multiple Response

1 Set x 25 Reps

Burpees

1 Set x 25 Reps

Bird Dog

1 Set x 8 Reps

Dumbbell Wood Chop

1 Set x 50 Reps

Day 6

Push it to the Limit again

Est. 66 min

14 exercises

Any Cardio Equipment (Treadmill, Cycle, Rower)

10 Sets

Barbell Bench Press

1 Set x 30 Reps

Barbell Bench Press

3 Sets x 12 Reps

Cable Mid Chest Crossover

3 Sets x 12 Reps

Cable Straight Arm Crossover

3 Sets x 12 Reps

Bench Push-Up

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 30 Reps

Dumbbell Seated Arnold Press

2 Sets x 12 Reps

Dumbbell Front Raise

2 Sets x 12 Reps

Dumbbell Lateral Raise

2 Sets x 12 Reps

Machine Leg Press

1 Set x 30 Reps

Machine Leg Press

3 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Day 7

Now pull it back in again (see what I did there)

Est. 60 min

13 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 30 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 30 Reps

Cable Seated Row

1 Set x 30 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Barbell Deadlift

1 Set x 30 Reps

Barbell Clean

1 Set x 30 Reps

Barbell Deadlift

3 Sets x 12 Reps

Barbell Clean

3 Sets x 12 Reps

Sit-Up

3 Sets x 20 Reps

Reverse Crunch

3 Sets x 20 Reps

Alternating Heel Touch

3 Sets x 20 Reps

Day 8

If you bend them, they will grow!

Est. 69 min

16 exercises

Step Machine

1 Set

Stationary Bike

1 Set

Barbell Squat

1 Set x 30 Reps

Barbell Squat

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Barbell Zercher Squat

1 Set x 30 Reps

Barbell Push Press

1 Set x 30 Reps

Barbell Zercher Squat

2 Sets x 12 Reps

Barbell Push Press

2 Sets x 12 Reps

Cable Shoulder Extension

1 Set x 30 Reps

Cable Tricep Pushdown (Rope)

1 Set x 30 Reps

Bench Dip

1 Set x 30 Reps

Cable Shoulder Extension

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Dip

2 Sets x 12 Reps

Day 9

pull....Pull!..... PULL!!!!

Est. 63 min

15 exercises

Barbell Romanian Deadlift

1 Set x 30 Reps

Barbell Romanian Deadlift

3 Sets x 12 Reps

Pull-Up (Hammer Grip)

3 Sets x 12 Reps

Barbell Pin-Off Good Morning

1 Set x 30 Reps

Barbell Pin-Off Good Morning

2 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

2 Sets x 12 Reps

Dumbbell Bent-Over Row

2 Sets x 12 Reps

Cable Reverse Grip Curl

1 Set x 30 Reps

Cable Bicep Curl

1 Set x 30 Reps

Cable Bicep Curl

2 Sets x 12 Reps

Cable Reverse Curl

2 Sets x 12 Reps

Dumbbell Hammer Curl

2 Sets x 18 Reps

EZ Bar Curl

2 Sets x 18 Reps

Stability Ball Bridge

3 Sets x 20 Reps

Stability Ball Hamstring Curl to Bridge

3 Sets x 8 Reps

Day 10

Not for the fainthearted

Est. 61 min

11 exercises

Any Cardio Equipment (Treadmill, Cycle, Rower)

10 Sets

Dumbbell Squat to Bicep Curl

1 Set x 50 Reps

Dumbbell Lunge Tricep Extension

1 Set x 50 Reps

Push-Up to Side Plank

1 Set x 8 Reps

Farmer Carry

1 Set x 100 Reps

Kettlebell One-Arm Swing

1 Set x 50 Reps

Kettlebell Pistol Squat

1 Set x 50 Reps

Box Jump Multiple Response

1 Set x 25 Reps

Burpees

1 Set x 25 Reps

Bird Dog

1 Set x 8 Reps

Dumbbell Wood Chop

1 Set x 50 Reps

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Stop Trying to Destroy the Old Ways, Gabe

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