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Adonis Creed Inspired
Bulking
Intermediate
Machine strength
Plan Details
The Adonis Creed Inspired routine by lindemann.e is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength and hypertrophy
Routine detail
Day 1
Pull Strength
Est. 71 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Day 2
Push Strength
Est. 80 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Smith Machine Shoulder Press
4 Sets x 5 Reps
Machine Dip
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 3
Legs Strength
Est. 61 min
5 exercises
Barbell Bench Squat
4 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 4
Push Hypertrophy
Est. 73 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 5
Legs Hypertrophy
Est. 78 min
7 exercises
Hack Squat
4 Sets x 8 Reps
Trap Bar Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Glute Press
3 Sets x 12 Reps
Day 6
Pull Hypertrophy
Est. 75 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 7
Abs
Est. 51 min
8 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Oblique on back extension apparatus
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Handstand (hold)
3 Sets
Screwdriver
3 Sets x 10 Reps
Side bridge with underbody twist
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
