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Build Strong
Bulking
Intermediate
Machine strength
Plan Details
The Build Strong routine by lbell5528 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Day
Est. 36 min
6 exercises
Push-Up (Wide Hand)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Tue
Back Day
Est. 36 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Wed
Tri's and Bi's Day
Est. 36 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Tricep Dips w/legs on bench
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Thu
Leg Day
Est. 81 min
14 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Glute Bridge/Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Single Press Machine
3 Sets x 15 Reps
Single Press Machine
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Fire Hydrants
3 Sets x 25 Reps
Straight Leg Kickback
3 Sets x 25 Reps
Bent Leg Kickback
3 Sets x 25 Reps
The Real Straight Leg Sidekick
3 Sets x 25 Reps
Single Leg Glute Bridge
3 Sets x 25 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Fri
Shoulders and Abs
Est. 83 min
14 exercises
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 15 Reps
Leg Raise
3 Sets x 40 Reps
Scissor Kick
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Sun
Tempo Run
Est. 32 min
1 exercise
Running
1 Set
Any
5k Run
Est. 32 min
1 exercise
Running
1 Set
Any
Trail/Hill Run
Est. 32 min
1 exercise
Running
1 Set
