Loading...
Fit & Ripped
Bulking
Intermediate
Barbell
Plan Details
The Fit & Ripped routine by deca2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A rough 40mn per day routine that shouldn't take too much of your time. The equipment needed is a bench, barbell, dumbells, and a training mat. Longer sessions tends to break motivation, so make this short time count! I recommend a small warm up before anything.
Routine detail
Mon
Chest & Arms
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Tue
Back, Shoulders, Abs
Est. 44 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Wed
Legs, Neck
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Chest, Arms
Est. 40 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Back, Neck, Legs
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
