Loading...
Fall/Winter 25/26
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Fall/Winter 25/26 routine by WesTEJ.R. is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4-day upper/lower split.
Routine detail
Mon
Upper Day 1
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12,11,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,11,6,4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14,10,8 Reps
Cable Lateral Raise
3 Sets x 12,10,5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,6 Reps
Cable Mid Chest Crossover
2 Sets x 15,11 Reps
Barbell Upright Row
2 Sets x 12 Reps
Tue
Lower Day 1
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 12,12,10,6 Reps
Barbell Romanian Deadlift
4 Sets x 12,11,9,7 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 9,8,7 Reps
Preacher Curl Machine
3 Sets x 12,9,7 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 10,9 Reps
Thu
Upper Day 2
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 11,12,10,7 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16,10,14 Reps
Trap Bar Shrugs
2 Sets x 14,9 Reps
Fri
Lower Day 2
Est. 0 min
6 exercises
Smith Machine Hack Squat
4 Sets x 10,8,6,6 Reps
Machine Single-Leg Press
3 Sets x 12,10,8 Reps
Machine Single-Leg Extension
2 Sets x 12,9 Reps
Barbell Hip Thrust
3 Sets x 10,10,9 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
