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Build Muscle Program
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Build Muscle Program routine by KaungShineKyaw is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an intermediate-level muscle building routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Day 4: Lower Body In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes. Work Hard, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Upper Body
Est. 65 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbel real delt raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 2
Lower Body
Est. 50 min
5 exercises
Smith Machine Squat
4 Sets x 8 Reps
Sumo Delift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 4
Push Day
Est. 57 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
Pull Day
Est. 64 min
8 exercises
Pull-Up
1 Set x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbel real delt raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 6
Leg Day
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Romanian Delift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
