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Strength Training
Bulking
Intermediate
Machine strength
Plan Details
The Strength Training routine by Joshmk is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focus on getting strength by doing higher volume of 4 sets of 6-8 reps. Longer rests with more compound lifts. 6 to 8 weeks
Routine detail
Mon
Chest
Est. 53 min
7 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
dumbbell fly strength
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 10 Reps
Tue
Legs
Est. 54 min
7 exercises
Barbell Deep Squat
6 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Wed
Arms
Est. 43 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 6 Reps
Thu
Back
Est. 56 min
7 exercises
Barbell Deadlift
6 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Fri
Abs
Est. 58 min
10 exercises
Weighted hanging leg raises
3 Sets x 6 Reps
Weighted Hanging Knee Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
windshield wipers
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
Hanging Ab finisher
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 6 Reps
Sat
Shoulder
Est. 56 min
8 exercises
Barbell Military Press
6 Sets x 6 Reps
Barbell Upright Row
3 Sets x 10 Reps
Weight Plate One-Arm Shrug
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Sun
Hit Lacking Body Part , Rest
Est. 41 min
6 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
