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Creed workout
Bulking
Intermediate
Body
Plan Details
The Creed workout routine by ankit6 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The program consists of four workout days. For a warm-up, run one mile at a moderate pace. Perform the exercises as straight sets, completing all sets for one lift before moving to the next. Rest as little as possible between sets and the exercises. The only exception is on Day III, when you'll complete the exercises 5A through 5E as a circuit. Complete one set of 25 reps for each. Rest after each exercise, then repeat the circuit two more times for three total circuits. When reps are marked as 10, 9, 8, 7... 2, 1, then you'll do 10 reps on your first set, rest briefly, 9 reps on your second set, rest again, and so on, doing 1 fewer rep each set until you've completed 10 sets.
Routine detail
Day 1
Chest, back, and arms
Est. 55 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Push-Up
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Bench Dip
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Day 2
Biceps Triceps Lats
Est. 47 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Legs + abs circuit
Est. 71 min
8 exercises
Smith Machine Squat
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Toe Touches
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps
Day 4
Chest, arms, and abs
Est. 103 min
11 exercises
Dumbbell Bench Press
5 Sets x 10,9,8,7,6 Reps
Push-Up
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 7 Reps
Push-Up
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Bench Dip
4 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Toe Touches
3 Sets x 25 Reps
