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RPT
Bulking
Advanced
Machine strength
Plan Details
The RPT routine by jared.eugene.house is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Chest / Back / Shoulders Workouts Ex 1 8,8,4,6,8 Ex 2 6,8,10 Ex 3 6,8,10 Legs Ex 1 8,8,6,8,10 Ex 2 8,10,12,14 Arms Ex 1 8,6,8,10 Ex 2 6,8,10
Routine detail
Day 1
Chest & Abs
Est. 130 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 10,8,8,6,6,4 Reps
Barbell Decline Bench Press
4 Sets x 10,8,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,6,6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dip
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Balance
3 Sets x 8 Reps
Day 2
Back & Abs
Est. 84 min
12 exercises
Barbell Romanian Deadlift
4 Sets x 10,8,8,6 Reps
Treadmill Running
1 Set
Pull-Up (Hammer Grip)
3 Sets x 3 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10,8,8,6,6,4 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Plank Crossover Bosu Ball
3 Sets
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 3
Shoulders & Abs
Est. 72 min
11 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 10,8,8,8,6 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Day 4
Legs
Est. 67 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
6 Sets x 10,8,8,8,6,6 Reps
Calf Press On Leg Press
5 Sets x 15,15,15,10,10 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Day 5
Arms
Est. 71 min
13 exercises
Treadmill Running
1 Set
Dumbbell Incline Curl
4 Sets x 10,8,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10,8,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10,8,8 Reps
EZ Bar Curl
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 7
Cardio
Est. 181 min
22 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Plank
3 Sets
Plank Crossover Bosu Ball
3 Sets
Dumbbell Walking Lunge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Superman
3 Sets
Back Extension (Prone)
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Side Bridge
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
