Loading...
Shortcut size week 1-4
Bulking
Intermediate
Machine strength
Plan Details
The Shortcut size week 1-4 routine by keto_comrade is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest, tris, calves
Est. 88 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 2
back, bis, abs
Est. 93 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
standing pulldown
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
shoulders, traps calves
Est. 72 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 4
legs and abs
Est. 73 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 5
chest, tris, calves
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Barbell Tricep Extension (Supine)
3 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 11 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 6
back, bis, abs
Est. 80 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
standing pulldown
3 Sets x 11 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Dumbbell Incline Curl
3 Sets x 11 Reps
Cable One-Arm High Curl
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 19 Reps
Bench Weighted Decline Crunch
3 Sets x 19 Reps
Dumbbell Side Bend
3 Sets x 19 Reps
Day 7
shoulders, traps, calves
Est. 61 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Cable Front Raise
3 Sets x 11 Reps
Cable Reverse Fly
3 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 8
legs, abs
Est. 70 min
8 exercises
Barbell Squat
4 Sets x 11 Reps
Machine Single-Leg Press
3 Sets x 11 Reps
Machine Leg Extension
3 Sets x 11 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 19 Reps
Bench Weighted Decline Crunch
3 Sets x 19 Reps
side plank
3 Sets x 60 Reps
Day 9
Chest, tris, calves
Est. 66 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 14 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Day 10
back, bis, abs
Est. 72 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
standing pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cable Crunch Kneeling Rotation
3 Sets x 14 Reps
Day 11
shoulders, traps, calves
Est. 54 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Day 12
legs abs
Est. 62 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Cable Wood Chop
3 Sets x 14 Reps
Day 13
chest, tris, calves
Est. 58 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Day 14
back, bis, abs
Est. 63 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
standing pulldown
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 5 Reps
Cable One-Arm High Curl
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 9 Reps
Machine Ab Crunch
3 Sets x 9 Reps
Cable Wood Chop
3 Sets x 9 Reps
Day 15
shoulders, traps, calves
Est. 47 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Front Raise
3 Sets x 5 Reps
Cable Reverse Fly
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
Calf Press On Leg Press
4 Sets x 9 Reps
Day 16
legs and abs
Est. 51 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 9 Reps
Machine Ab Crunch
3 Sets x 9 Reps
Plank
3 Sets
