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Weight Training Program*
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Weight Training Program* routine by jnugala is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an intermediate-level muscle building routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Day 4: Lower Body In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes. Work Hard, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Push - Upper Body
Est. 80 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Pulls - Upper Body
Est. 98 min
12 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8,6,6,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Legs - Lower Body
Est. 79 min
9 exercises
Barbell Squat
5 Sets x 10,8,8,8,6 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 4
Full Body
Est. 110 min
14 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Plank
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
