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Vio's Standard
Bulking
Intermediate
Barbell
Plan Details
The Vio's Standard routine by ThePartTimer is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 93 min
9 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 20 Reps
Incline Walk 15%
1 Set
Day 2
Back and Biceps
Est. 89 min
9 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Incline Walk 15%
1 Set
Day 3
Shoulders and Traps
Est. 85 min
9 exercises
Barbell Front Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Rear Military Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Behind the Back Shrug
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Lateral to Top Raise
5 Sets x 10 Reps
Incline Walk 15%
1 Set
Day 4
Legs and Abs
Est. 115 min
14 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Scissor Kick
4 Sets x 10 Reps
Plank
4 Sets
Air Bike
4 Sets x 10 Reps
Side Plank
4 Sets
Hanging Leg Raise
4 Sets x 10 Reps
Mountain climbers
4 Sets
Incline Walk 15%
1 Set
