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Modern Physique
Bulking
Intermediate
Machine strength
Plan Details
The Modern Physique routine by nfp_ is a 27 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Modern Physique fitness plan. Search Modern Physique on Bodybuilding.com for more information and details on each day. Some days / exercises may have more requirements or details online.
Routine detail
Day 1
Upper Body Cardio
Est. 71 min
9 exercises
chest dip
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Day 2
Legs
Est. 63 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Front Squat
4 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 4
Abs and cardio
Est. 79 min
10 exercises
Medicine Ball Rotational Throw
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Pike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Landmine 180S
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Upper body and cardio
Est. 87 min
13 exercises
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Stationary Bike
1 Set
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Day 6
Legs Plyos
Est. 58 min
8 exercises
Machine Seated Leg Curl
3 Sets x 20 Reps
Dumbbell Jump Squat
4 Sets x 4 Reps
dynamic effort reverse lunge
4 Sets x 3 Reps
Split Jump
4 Sets x 2 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Speed Squat
4 Sets x 3 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 8
Upper Body Cardio
Est. 72 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Barbell Push Press Behind the Neck
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 9
Legs
Est. 63 min
7 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
4 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Day 11
Abs and cardio
Est. 90 min
10 exercises
Medicine Ball Rotational Throw
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
weighted plank
3 Sets x 60 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Pike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Landmine 180S
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 12
Upper body and cardio
Est. 87 min
13 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Stationary Bike
1 Set
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 15
Upper Body Cardio
Est. 83 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Push Press Behind the Neck
5 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 16
Legs
Est. 70 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Front Squat
6 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Day 18
Abs and cardio
Est. 90 min
10 exercises
Cable Upward Chop
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Side Plank
3 Sets x 10 Reps
barbell push and pull
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Day 19
Upper body and cardio
Est. 92 min
13 exercises
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Stationary Bike
1 Set
Day 20
Legs Plyos
Est. 58 min
8 exercises
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Speed Squat
4 Sets x 3 Reps
Dumbbell Jump Squat
4 Sets x 4 Reps
dynamic effort reverse lunge
4 Sets x 3 Reps
Split Jump
4 Sets x 2 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 22
Upper Body Cardio
Est. 84 min
9 exercises
Barbell Bench Press (Close Grip)
6 Sets x 6 Reps
Cable Rope Face Pull
6 Sets x 6 Reps
Chin-Up with Knee Raise
6 Sets x 6 Reps
Barbell Push Press Behind the Neck
6 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 23
Legs
Est. 64 min
7 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Front Squat
5 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 4 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 25
Abs and cardio
Est. 90 min
10 exercises
Cable Upward Chop
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Side Plank
3 Sets x 10 Reps
barbell push and pull
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Day 26
Upper body and cardio
Est. 92 min
13 exercises
Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Stationary Bike
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Day 27
Legs Plyos
Est. 58 min
8 exercises
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Speed Squat
4 Sets x 3 Reps
Dumbbell Jump Squat
4 Sets x 4 Reps
dynamic effort reverse lunge
4 Sets x 3 Reps
Split Jump
4 Sets x 2 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 29
Upper Body Cardio
Est. 67 min
9 exercises
Barbell Bench Press
5 Sets x 3 Reps
Board Press
3 Sets x 3 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 30
Legs
Est. 54 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Day 32
Abs and cardio
Est. 105 min
10 exercises
Medicine Ball Rotational Throw
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
weighted plank
3 Sets x 60 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Pike
3 Sets x 10 Reps
decline sit up (with bands)
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 33
Upper body and cardio
Est. 76 min
11 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 34
Legs Plyos
Est. 53 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 3 Reps
dynamic effort and pull
4 Sets x 5 Reps
dynamic effort barbell reverse lunch
4 Sets x 3 Reps
Knee Tuck Jump
4 Sets x 4 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Day 36
Upper Body Cardio
Est. 67 min
9 exercises
Barbell Bench Press
5 Sets x 3 Reps
Board Press
3 Sets x 3 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 37
Legs
Est. 54 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Day 39
Abs and cardio
Est. 105 min
10 exercises
Medicine Ball Rotational Throw
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
weighted plank
3 Sets x 60 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Pike
3 Sets x 10 Reps
decline sit up (with bands)
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Elliptical Training
1 Set
