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1440 PT Heavy
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 1440 PT Heavy routine by TarrahRorkke is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body 1
Est. 56 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Day 2
Legs 1
Est. 69 min
10 exercises
Smith Machine Squat
4 Sets x 8 Reps
Bodyweight Squat
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Bodyweight Rear Lunge
4 Sets x 12 Reps
Single-Leg Glute Bridge
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Day 3
Upper Body 2
Est. 51 min
7 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 21 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Day 4
Legs 2
Est. 45 min
7 exercises
Trap Bar Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Calf Raises
3 Sets x 20 Reps
Smith Machine Front Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 5
Legs 3
Est. 41 min
7 exercises
Bodyweight Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 6
Whole Body
Est. 55 min
9 exercises
Dumbbell Incline Bench Curl
5 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Kettlebell Thruster
3 Sets x 12 Reps
Burpees (Squat Thrust)
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Knee Crunches
3 Sets x 12 Reps
Squats on Balance Board
5 Sets x 12 Reps
Kettlebell Swing
5 Sets x 12 Reps
Day 7
Whole Body 2
Est. 55 min
9 exercises
Bent Over Row Lying Down
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Lunge with Abdominal Twist
4 Sets x 12 Reps
Crab Walk with Resistance Band
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
