Loading...
A FWI: Build a Booty
Bulking
Intermediate
Machine strength
Plan Details
The A FWI: Build a Booty routine by ki.bsc is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
FWI: Legs and Core
Est. 84 min
9 exercises
Reverse Hyper (Flat Bench)
4 Sets x 15 Reps
Barbell Bench Squat
5 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 16 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 40 Reps
Scissor Kick
3 Sets x 40 Reps
Day 2
FWI 2: Back
Est. 58 min
7 exercises
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Kneeling Cable Lat Pulldowns
4 Sets x 10 Reps
Day 3
FWI 3: Legs
Est. 69 min
8 exercises
Glute Kickback (Kneeling)
3 Sets x 30 Reps
Side Walks
3 Sets x 10 Reps
Barbell Squat
5 Sets x 6 Reps
Barbell Split Jump
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Cable Deadlift
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 20 Reps
Day 4
FWI 4: Chest and Core
Est. 65 min
8 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Incline Squeezed Plate Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Incline Squeezed Plate Press
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Day 5
FWI 5: Arms And Shoulders
Est. 76 min
9 exercises
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 16 Reps
Dumbbell Alternating Press (Palms In)
4 Sets x 20 Reps
Day 6
FWI 6: Legs
Est. 84 min
7 exercises
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Barbell Glute Bridge
5 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 20 Reps
Dumbbell Curtsy Lunges
4 Sets x 40 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 30 Reps
Cable Fire Hydrant
4 Sets x 30 Reps
Machine Hip Abduction
4 Sets x 30 Reps
