Loading...
inspired by Athlean-X
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The inspired by Athlean-X routine by GrandSam is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1 - legs / push / pull
Est. 92 min
16 exercises
Elliptical Training
1 Set
Spiderman with reach
1 Set x 8 Reps
toe up hip swings
2 Sets x 30 Reps
toe down hip swings
2 Sets x 25 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Weight plate rotation
1 Set x 48 Reps
Barbell Bench Press
1 Set
One Arm Crossover
2 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Handschellen sprengen
3 Sets x 30 Reps
Hanging Knee Raise (Rotational)
2 Sets x 16 Reps
Day 2
2 - legs / pull / push
Est. 92 min
16 exercises
Elliptical Training
1 Set
triple lunge
2 Sets x 36 Reps
Band Shoulder Press
2 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
single leg Romanian deadlift
3 Sets x 12 Reps
Weighted Pull-Up
1 Set
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set
Cable Mid Chest Crossover
3 Sets x 15 Reps
Z Press (seated on floor BB press)
1 Set
1 1/2 side lateral raise
2 Sets x 15 Reps
side bridge twist
3 Sets x 20 Reps
gymnast ab tucks
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Hip Abduction
1 Set x 55 Reps
Day 3
3 - effective reps
Est. 67 min
15 exercises
Elliptical Training
1 Set
Dumbbell Lunged Deadlift
3 Sets x 15 Reps
Band Shoulder Press
2 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
pelvic drop
2 Sets x 12 Reps
Barbell Hip Thrust
2 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
DB floor flys
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Incline Bench Pull
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Scoop Press
2 Sets x 12 Reps
Dumbbell Rear Delt Row
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 20 Reps
Athlean X Follow Along
1 Set
Day 4
Beastmode PPL
Est. 119 min
17 exercises
Elliptical Training
1 Set
Spiderman with reach
1 Set x 6 Reps
Band Shoulder Press
2 Sets x 15 Reps
Barbell Hip Thrust
1 Set
Dumbbell Reverse Lunge
3 Sets x 12 Reps
single leg Romanian deadlift
3 Sets x 12 Reps
Barbell Military Press
1 Set
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
DB floor flys
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
1 1/2 side lateral raise
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 20 Reps
side bridge twist
3 Sets x 20 Reps
gymnast ab tucks
3 Sets x 15 Reps
Indoor Cycling
1 Set
Day 5
Hüftschaden beheben
Est. 41 min
11 exercises
rocking hip flexor mobilization
1 Set x 10 Reps
long lever plank - knee to side kick
3 Sets x 10 Reps
side bridge leg raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Diagonal Superman to Crunch
3 Sets x 10 Reps
Pinkelnder Hund
3 Sets x 10 Reps
Trockenschwimmer
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
pelvic drop
3 Sets x 10 Reps
toe down hip swings
3 Sets x 10 Reps
toe up hip swings
3 Sets x 10 Reps
