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indicator split
Bulking
Intermediate
Machine strength
Plan Details
The indicator split routine by lindemann.e is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest wk. 1
Est. 72 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Single arm machine fly
3 Sets x 10 Reps
Dumbbell Decline One-Arm Hammer Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Leg wk. 1 pt. 1
Est. 73 min
6 exercises
Machine Leg Press
5 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Glute Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 3
Shoulder wk. 1
Est. 71 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Band dumbbell shoulder hammer press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 4
Leg wk. 1 pt. 2
Est. 76 min
6 exercises
Hack Squat
5 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 5
Back wk. 1
Est. 73 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 6
Chest wk. 2
Est. 74 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 7
Legs wk. 2 pt. 1
Est. 71 min
6 exercises
Machine Leg Press
5 Sets x 5 Reps
Hex bar deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Glute Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 8
Shoulder wk. 2
Est. 71 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Band dumbbell front hammer raise
3 Sets x 10 Reps
Seated bent over delt raise
3 Sets x 10 Reps
Seated cable face pull
3 Sets x 10 Reps
Day 9
Legs wk. 2 pt. 2
Est. 75 min
6 exercises
Hack Squat
5 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 10
Back wk. 2
Est. 74 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
