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BEAST MODE - The Rock
Bulking
Advanced
Machine strength
Plan Details
The BEAST MODE - The Rock routine by PowerPT is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
... turn you into The Rock!
Routine detail
Day 1
Chest / Back
Est. 36 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Day 2
Bicep / Tricep
Est. 41 min
7 exercises
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Abs
Est. 48 min
9 exercises
Hanging Knee Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 4
Legs / Shoulders
Est. 47 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 5
Back / Chest
Est. 45 min
7 exercises
Barbell Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
