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Intermediate Powerlifting Minimal Equipment
Bulking
Intermediate
Barbell
Plan Details
The Intermediate Powerlifting Minimal Equipment routine by vagard is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A program to start after you have finished your beginner compound lifting program and need to keep it with more volume. All completed with Dumbbells, A Barbell and Plates, so you can do it in your basement.
Routine detail
Mon
Monday Chest
Est. 30 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
1 Set x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Tue
Tuesday Back
Est. 34 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Thu
Thursday Shoulders
Est. 32 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Fri
Friday Chest and Legs
Est. 41 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
