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Week 1
Bulking
Intermediate
Machine strength
Plan Details
The Week 1 routine by ojmars is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest + Tris
Est. 46 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Flat Bench Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 2
Back + Bis
Est. 46 min
6 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 37 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 4
Shoulders + Abs
Est. 53 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Day 5
Weakpoints
Est. 19 min
3 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
