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Summer Transformation
Bulking
Intermediate
Barbell
Plan Details
The Summer Transformation routine by brentoncorbett is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises
Routine detail
Mon
Chest&Triceps
Est. 52 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8,8,6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 77 min
14 exercises
Dumbbell Incline Curl
2 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10,8,8,6,4 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Barbell Row
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 8,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,8,6 Reps
Dumbbell Incline Curl
2 Sets x 12,14 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 10 Reps
Wed
Cardio/Rest
Est. 92 min
6 exercises
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Walking
1 Set
Push-Up
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Thu
Shoulders & Forearms
Est. 57 min
9 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
2 Sets x 12 Reps
Fri
Legs
Est. 47 min
6 exercises
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Sat
Cardio/Rest Day
Est. 123 min
2 exercises
Road Cycling
1 Set
Walking
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
