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Modified StrongLifts Split
Bulking
Intermediate
Barbell
Plan Details
The Modified StrongLifts Split routine by rebel1972 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strong Lifts with supplemental endurance weights sets and reps Includes 2 days of cardio. 1) 45 minutes of steady state cardio 2) 10 to 30 minutes of interval cardio (HIIT)
Routine detail
Day 1
Legs, Shoulders and Abs
Est. 89 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 2
Chest, Back and Arms
Est. 89 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Day 3
Steady State Cardio
Est. 47 min
1 exercise
Elliptical Training
1 Set
Day 4
Legs, Shoulders and Abs
Est. 80 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 12 Reps
Day 5
Back, Chest and Arms
Est. 91 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 6
HIIT Cardio
Est. 30 min
1 exercise
Elliptical Training
1 Set
