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Shortcut To Size
Bulking
Advanced
Machine strength
Plan Details
The Shortcut To Size routine by natbd is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Triceps Calves
Est. 165 min
11 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Back Biceps Abs
Est. 99 min
10 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Bench Hip Thrust
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Day 3
Shoulders Traps Calves
Est. 192 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 8 Reps
Step Machine
1 Set
Treadmill Running
1 Set
Day 4
Legs Abs
Est. 73 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Machine Calf Raise
4 Sets x 8 Reps
