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Moh’s Power Lift / Muscle Mass Plan
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Moh’s Power Lift / Muscle Mass Plan routine by WoodsterLifts is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A simple 4 day split that requires more time in the gym on workout days but frees up more days during the week and allows for greater rest periods. Mainly focuses on a blend of muscle building rep ranges in the first two sets with moderate weight and then focuses on strength rep ranges with heavier weights on the second two sets. The first few exercises should have an additional warm-up set that is separate from the main 4 sets per exercise. ***You may take out the Sunday workout to convert this into a 3 day plan if you need greater rest days due to shoulder fatigue.
Routine detail
Mon
Chest and Legs
Est. 0 min
15 exercises
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Tricep Push-Up
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
7 Sets x 12,12,10,8,6,1,1 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Barbell Squat
5 Sets x 12,12,10,8,6 Reps
Tue
New Workout
Est. 0 min
0 exercises
This day is empty
Wed
Chest and Back
Est. 0 min
17 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,10,8,6 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
7 Sets x 12,12,10,8,6,1,1 Reps
Thu
New Workout
Est. 0 min
0 exercises
This day is empty
Fri
Arms and Shoulders
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
5 Sets x 12,12,10,8,6 Reps
EZ Bar Tricep Extension
5 Sets x 12,12,10,8,6 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
Back and Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
