Schmidt's Lean Bulking Fitness Plan
Shared By : atJoeSchmidt
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 382

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Description

This is a 6 week routine that focuses on lean bulking. Monday - Wednesday is heavier weight / less reps. First set of each exercise is a warm up. For the rest of the sets choose a weight in which you cannot do more than 8 reps. Thursday and Friday are less weight more reps. Complete the last set of each workout to failure. Take these reps slowly. Focus on mind, muscle connection and maintain proper form. In between each set flex the muscles you are activating to increase blood flow. Each week try to raise the weight 2.5 - 5 pounds for each workout.

Monday Heavy Chest + Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 5 Progress Chart

Chest

Push Up Push Up 90 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 8 4 Progress Chart

Triceps

Dip Dip 120 sec 8 4 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 90 sec 8 4 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 90 sec 20 3 Progress Chart

Abs

Tuck Crunch Tuck Crunch 90 sec 20 3 Progress Chart
Tuesday Heavy Back + Light Legs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 8 5 Progress Chart

Back

Pull Ups Pull Ups 120 sec 5 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 90 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 8 4 Progress Chart

Biceps

Barbell Reverse Preacher Curl Barbell Reverse Preacher Curl 90 sec 8 4 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 90 sec 8 3 Progress Chart

Upper Legs

Split Jump Split Jump 90 sec 8 3 Progress Chart
Wednesday Heavy Shoulders + Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 90 sec 8 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 90 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 8 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 90 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 90 sec 10 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 90 sec 20 3 Progress Chart
Thursday Light Back + Heavy Legs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 4 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 60 sec 12 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 5 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 120 sec 8 3 Progress Chart
Friday Light Chest + Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 4 Progress Chart

Chest

Push Up Push Up 60 sec 12 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 4 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 12 4 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 12 4 Progress Chart

Abs

Plank Plank 90 sec - 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 90 sec 20 3 Progress Chart