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7d Bodyweight Workout - Advanced
Bulking
Advanced
Body
Plan Details
The 7d Bodyweight Workout - Advanced routine by Danny1411 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Abs 2-4 - 6 Chest 1-3-5 Leg & Arms 6 Leg & Chest & Abs 7
Routine detail
Mon
Abs - Leg
Est. 61 min
8 exercises
Hanging Pike
4 Sets x 16 Reps
Leg Raise
2 Sets x 40 Reps
Oblique Crunch
3 Sets x 40 Reps
Plank
3 Sets
Bodyweight Wall Squat
4 Sets x 16 Reps
Bridge
3 Sets
Leg Swing
4 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Tue
Chest - Back - Arms
Est. 75 min
8 exercises
Pull-Up
4 Sets x 6 Reps
Push-Up
8 Sets x 16 Reps
Tricep Push-Up
2 Sets x 16 Reps
Plyo Push-Up
5 Sets x 16 Reps
Superman
2 Sets
Dumbbell Alternating Hammer Curl
10 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 16 Reps
Wed
Abs - Leg
Est. 53 min
8 exercises
Hanging Leg Raise
4 Sets x 6 Reps
Oblique Crunch
3 Sets x 40 Reps
Leg Raise
2 Sets x 40 Reps
Plank
3 Sets
Bodyweight Wall Squat
4 Sets x 16 Reps
Leg Swing
2 Sets x 16 Reps
Bridge
3 Sets
Barbell Standing Calf Raise
4 Sets x 16 Reps
Thu
Chest - Back - Arms
Est. 80 min
8 exercises
Pull-Up
4 Sets x 16 Reps
Push-Up
8 Sets x 16 Reps
Tricep Push-Up
2 Sets x 16 Reps
Plyo Push-Up
6 Sets x 16 Reps
Superman
2 Sets
Dumbbell Alternating Hammer Curl
10 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 16 Reps
Fri
Abs - Leg
Est. 63 min
8 exercises
Hanging Leg Raise
4 Sets x 16 Reps
Oblique Crunch
3 Sets x 60 Reps
Leg Raise
2 Sets x 40 Reps
Plank
3 Sets
Jump Squat
5 Sets x 12 Reps
Leg Swing
4 Sets x 16 Reps
Bridge
3 Sets
Barbell Standing Calf Raise
4 Sets x 16 Reps
Sat
Full Body
Est. 137 min
16 exercises
Pull-Up
4 Sets x 16 Reps
Push-Up
8 Sets x 16 Reps
Tricep Push-Up
2 Sets x 16 Reps
Plyo Push-Up
4 Sets x 16 Reps
Superman
2 Sets
Leg Swing
6 Sets x 16 Reps
Prisoner Squat
5 Sets x 12 Reps
Leg Raise
2 Sets x 40 Reps
Bridge
3 Sets
Hanging Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 40 Reps
Side Bridge
3 Sets
Dumbbell Alternating Hammer Curl
10 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 16 Reps
Sun
Chest - Back - Arms
Est. 79 min
8 exercises
Pull-Up
4 Sets x 16 Reps
Push-Up
8 Sets x 16 Reps
Plyo Push-Up
4 Sets x 16 Reps
Bench Push-Up
2 Sets x 16 Reps
Superman
2 Sets
Dumbbell Alternating Hammer Curl
10 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Dumbbell One-Arm Reverse Curl
6 Sets x 16 Reps
