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Romo’s bad ass (great ass!) workout
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Romo’s bad ass (great ass!) workout routine by Romodoc is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Based on Brett Contreras glute lab
Routine detail
Any
Day 1 week 1-4
Est. 0 min
9 exercises
Barbell Hip Thrust
2 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Curtsy Lunge
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
American Deadlift
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Banded Pallof Press
2 Sets x 10 Reps
Any
Day 2 week 1-4
Est. 0 min
8 exercises
Trap Bar Romanian Deadlift
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable kneeling Glute kick back
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Ring supported pistol squat
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Swing
3 Sets x 8 Reps
Any
Day 3 week 1-4
Est. 0 min
8 exercises
Pre-exhaustion Nordic ham curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Reset Knee-Banded Hip Thrust
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Lunge Isohold
2 Sets
Cable Seated Row
3 Sets x 8 Reps
Standing Glute Squeeze
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Any
Day 4 week 1-4
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
One and 1/4 Hip Thrust
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Glute Dominant Back Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Deadmill
3 Sets
