ABCD ROUTINE Ver.4.8
Bulking
Intermediate
Machine strength
Plan Details
The ABCD ROUTINE Ver.4.8 routine by xkidxburn is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I have started fitness from 2017.7.7. This program designed for 7 days (1week) routine including rest days. There are no rest days in this program but you can rest a day in accordance with your physical condition. Good luck! and Enjoy! 2018.03.20. Ver.1.0 "J" GYM (New) 2018.08.05. Ver.2.0 "Bigger Arms" Program Added. 2018.10.02. Ver.3.0 "New Exercise plan" (5 days split->4 days split) 2019.04.02. 4 days split ->3 days split 2019.07.17. Ver.4.7 Routine Test started 2019.07.25. Ver.4.8 Routine Test started 1. Basic Group A:Chest and Triceps (day 1) B:Back and Biceps (day 2) C:Legs & Shoulders (day 3) D:Bigger Arms (optional , day 4) 2. Optional Group Leg press at Office (day 5) Eliptical Training (day 6) Treadmill (day 6) Abs. at Home (day 7) Take a work (day 7) 3. FREE STYLEs (day 7) Softball play FINE.
Routine detail
Day 1
A : Chest and Triceps
Est. 137 min
20 exercises
Decline Crunch
1 Set x 50 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
1 Set x 20 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dips for chest
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 2
B : Back and Biceps
Est. 141 min
19 exercises
Decline Crunch
1 Set x 50 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Deadlift
6 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 3
C : Legs & Shoulders
Est. 140 min
19 exercises
Decline Crunch
1 Set x 50 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 4
Leg press at Office
Est. 86 min
7 exercises
Machine Leg Press
7 Sets x 40 Reps
Machine Bench Press
6 Sets x 12 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Day 4
D : Bigger Arms
Est. 144 min
19 exercises
Decline Crunch
1 Set x 50 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Alternating Seated Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 5
Treadmill
Est. 93 min
11 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly
6 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Inversion Table
1 Set
Day 5
Eliptical Training
Est. 93 min
11 exercises
Elliptical Training
1 Set
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly
6 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Inversion Table
1 Set
Day 6
Abs. at Home (Morning)
Est. 32 min
8 exercises
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Day 6
Abs. at Home (Anytime)
Est. 40 min
10 exercises
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Flutter Kick
3 Sets x 12 Reps
Day 7
Take a walk
Est. 32 min
1 exercise
Walking
1 Set
Day 7
FREE STYLE
Est. 2 min
1 exercise
Softball Play
1 Set
