![Super setting x (compound + isolation) / [fast twitch + slow twitch] = massive strength and size gai banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
Super setting x (compound + isolation) / [fast twitch + slow twitch] = massive strength and size gai
Bulking
Intermediate
Machine strength
Plan Details
The Super setting x (compound + isolation) / [fast twitch + slow twitch] = massive strength and size gai routine by DpMario is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focus on strength and all round performance. Hitting both fast and slow twitch muscles. Every exercise is done in a super set, except deadlifts on some days. You will be superseting low rep/high weight with high rep / low weight. On supersets with 4 or 5 sets, final set will be done with very heavy weight and ultra light weight. As this is a muscle building and strength gaining routine, the main focus is to perform both very heavy lifts and light lifts with high reps. This will ensure optimal muscle growth as well as calorie burn for fat loss. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Intensity is key throughout this entire workout, no rest between supersets. Always keeping your heart rate up and consistently lifting weights. Each training day be sure to start with 4 or 5 sets of either deadlift squats or bench press. Done in a pyramid style. 4 rep heavy 6 rep kind of heavy 10 rep not bad 15 rep light 4 rep oh fuck this is hard
Routine detail
Mon
Chest and Arms
Est. 121 min
15 exercises
Hex Bar Deadlift
4 Sets x 6 Reps
Hex Bar Shrugs
3 Sets x 20 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Hack Squat (Reverse Position)
8 Sets x 8 Reps
Tue
Back and Legs
Est. 117 min
16 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
seated wide grip lat row
3 Sets x 10 Reps
T Bar Row
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 10 Reps
cable straight bar lat pull down
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Thu
Chest and shoulder
Est. 109 min
14 exercises
Barbell Deadlift
5 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 14 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Leverage Machine Shrug
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 12 Reps
Fri
Arms, flat bench, deadlift
Est. 84 min
10 exercises
Barbell Deadlift
8 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 14 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 20 Reps
close grip hammer bar chest press
3 Sets x 8 Reps
hex Bar press on floor
3 Sets x 8 Reps
Sun
Backside legs, Lats, Traps and Bench
Est. 119 min
17 exercises
Hex Bar Deadlift
4 Sets x 12 Reps
Hex Bar Shrugs
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 30 Reps
tip toe walk with weights
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Incline Pulldown (Supine)
5 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 6 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Smith Machine Bench Press
3 Sets x 4 Reps
Any
Back and Legs
Est. 88 min
12 exercises
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
T Bar Row
4 Sets x 6 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Any
shoulders and lats
Est. 90 min
14 exercises
Hex Bar Deadlift
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
seated wide grip lat row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Any
deadlift and arms
Est. 76 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
