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January
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The January routine by laurel88 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
H
Routine detail
Mon
Bum
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Bodyweight Sumo Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Step Machine
3 Sets
Tue
Spin
Est. 0 min
1 exercise
Indoor Cycling
3 Sets
Wed
Back
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Step Machine
3 Sets
Thu
Legs, quads, glutes
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Weight Plate Wall Sit
3 Sets
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Step Machine
3 Sets
Fri
Chest, shoulder, tricep
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Step Machine
3 Sets
Sat
Bum, Hamstring
Est. 0 min
10 exercises
Stability Ball Hip Thrust
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Plyo Box Step-Ups
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Step Machine
3 Sets
