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MDCS
Bulking
Intermediate
Barbell
Plan Details
The MDCS routine by beenboston is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push A Pull A Push B Pull B Legs & Abs
Routine detail
Day 1
MDCS - PUSH A
Est. 59 min
7 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
MDCS - PULL A
Est. 64 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 3
MDCS - PUSH B
Est. 74 min
7 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 4
MDCS - PULL B
Est. 45 min
6 exercises
Barbell Bent-Over Row
6 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
