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Standard 60 sec rest*
Bulking
Advanced
Machine strength
Plan Details
The Standard 60 sec rest* routine by AndyDoensen is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Standard - Pyramid down
Routine detail
Mon
Chest, triceps & abs
Est. 127 min
20 exercises
Indoor Cycling
1 Set
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Seated Bench Leg Raise
4 Sets x 14 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 14 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Ab stretch
1 Set
Chest stretch
1 Set
Triceps stretch
1 Set
Tue
Back & biceps
Est. 110 min
17 exercises
Indoor Cycling
1 Set
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Dumbbell Mixed Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Back stretch
1 Set
Biceps stretch
1 Set
Leg stretch
1 Set
Wed
Legs & abs
Est. 139 min
21 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Bench Leg Raise (Supine)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Seated Leg Curl
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 8 Reps
Seated Bench Leg Raise
4 Sets x 8 Reps
Front Calf Press On Legpress Machine
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Side, in between & front situp bench
5 Sets x 10 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Ab stretch
1 Set
Thu
Shoulders & forearm
Est. 132 min
20 exercises
Indoor Cycling
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Front Wrist Curl
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
8 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
8 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Forearm stretch
1 Set
Shoulder stretch
1 Set
Fri
Legs, abs & lower back
Est. 64 min
10 exercises
Indoor Cycling
1 Set
Barbell Deep Squat
6 Sets x 10 Reps
Barbell Sumo Deadlift
6 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Ab stretch
1 Set
Back stretch
1 Set
Any
Extras
Est. 7 min
1 exercise
Road Cycling
1 Set
