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Bodybuilding Nate's Way
Bulking
Advanced
Machine strength
Plan Details
The Bodybuilding Nate's Way routine by FredEffia is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 days
Routine detail
Mon
Chest and Biceps
Est. 69 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 15 Reps
Barbell Curl
4 Sets x 5 Reps
Tue
Back abs athlean 6min
Est. 72 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Fri
Shoulders & Tris
Est. 74 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Sat
Legs and 6 min abs
Est. 84 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
