Loading...
Collussus Plan
Bulking
Advanced
Machine strength
Plan Details
The Collussus Plan routine by Thomas0896 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
kicking my ass
Routine detail
Any
W1D2: Power Legs
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Squat Burnout
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Single leg Press Burnout
2 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Glute Hamstring Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
W1D1: Chest/Back
Est. 49 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press AMRAP
1 Set x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Standing Cable Fly (Machine)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Hammer Curl Rope Burnout (AMRAP)
1 Set x 8 Reps
Any
W1D5: Shoulder/Triceps/Biceps
Est. 44 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Lateral Raise Machine
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Any
W1D3: Chest And Shoulders
Est. 51 min
8 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Incline Bench Press (AMRAP)
1 Set x 8 Reps
Overhead Press
5 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Curl Bar Upright Row
3 Sets x 10 Reps
Standing Cable Fly (Machine)
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Any
W1D4: Back and Leg Hypertrophy
Est. 43 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hamstring Curl (Machine)
3 Sets x 10 Reps
Any
W2D1: Chest/Back
Est. 51 min
8 exercises
Barbell Bench Press
6 Sets x 3 Reps
Overhand Barbell Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Standing Cable Fly (Machine)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Triecep Ropes Burnout
1 Set x 8 Reps
Any
W2D2: Power Legs
Est. 43 min
7 exercises
Box Squat
5 Sets x 5 Reps
70% Max Rep AMRAP
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Single leg Press Burnout
3 Sets x 12 Reps
Barbell Lunge
4 Sets x 10 Reps
Hamstring Curl (Machine)
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 10 Reps
