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Universal
Bulking
Intermediate
Barbell
Plan Details
The Universal routine by aldilekaj is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 1 Superset 1/2 3/4 5/6 7/8 Day 2 Superset 4/5 6/7 Day 4 Superset 1/2 3/4 5/6 7/8 Interval Cardio sprint 30 seconds walking 1 minit joging 1 minit 15 rounds
Routine detail
Day 1
Shoulders, Arms
Est. 63 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Wide Grip Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Standing Press
3 Sets x 10 Reps
Dambbell Two Arm Rear Dealt RaiseRow in Hyperextensions Banch
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Day 2
Legs, Waist
Est. 59 min
7 exercises
Air Bike
3 Sets x 20 Reps
Barbell Deep Squat
5 Sets x 20,15,10,8,7 Reps
Barbell Snatch Deadlift
5 Sets x 20,15,10,8,7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Smith Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Back, Chest
Est. 68 min
8 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Day 5
Interval Cardio
Est. 24 min
4 exercises
Jump Rope
1 Set
Air Bike
3 Sets x 30 Reps
Interval Cardio
1 Set
BoxJump
5 Sets x 10 Reps
Day 7
= Day 1
Est. 0 min
0 exercises
This day is empty
