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Standard

Bulking

Advanced

Barbell

Plan Details

The Standard routine by Wepson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest and Abs

Est. 43 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15,12,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15,12,8,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15,12,8,6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15,12,8,6 Reps

Crunch Demonstration

Crunch

3 Sets

Plank Demonstration

Plank

3 Sets

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets

Tue

Shoulders and Abs

Est. 48 min

9 exercises

Leg Raise Demonstration

Leg Raise

3 Sets

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15,12,8,6 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15,12,8,6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets

Wed

Legs and Abs

Est. 42 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15,12,8,6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,8,6 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets

Thu

Biceps, Triceps, Forearms and Abs

Est. 68 min

12 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15,12,8,6 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15,12,8,6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 15,12,8,6 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12,8,6 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets

Crunch Demonstration

Crunch

3 Sets

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12,8,6 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12,8,6 Reps

Fri

Back and Abs

Est. 54 min

9 exercises

Plank Demonstration

Plank

3 Sets

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15,12,8,6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

3 Sets

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15,12,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,6 Reps

Any

Cardio - Twice A Week

Est. 53 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

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