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thegenerallee

ODCA Fitness

AUTOPLAY

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The ODCA Fitness routine by thegenerallee is a 20 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

Created as a strength home program for those with the following equipment : Bench Press Leg Extens...

Created as a strength home program for those with the following equipment : Bench Press Leg Extensions Leg Curls Stairs Barbell Plates Dumbbells Bands TRX Band Slam ball optional The methodology is simple build a foundation of strength alternating between high volume/lighter weight and low volume heavier weights. This is used in many programs to eliminate plateaus.

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132 Legs

Est time: 96 min

10 exercises

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge
Upper Legs

Sets

4

Reps

10

Interval

00:00

Rest Time

01:00

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension
Upper Legs

Sets

4

Reps

20

Interval

00:00

Rest Time

00:00

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl
Upper Legs

Sets

4

Reps

20

Interval

00:00

Rest Time

01:00

Machine Leg Extension Demonstration

Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

4

Reps

20

Interval

00:00

Rest Time

00:00

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)
Upper Legs

Sets

4

Reps

20

Interval

00:00

Rest Time

01:00

Barbell Calf Raise Demonstration

Barbell Calf Raise Demonstration

Barbell Calf Raise
Lower Legs

Sets

4

Reps

15

Interval

00:00

Rest Time

01:00

Weighted Sit Squat Demonstration

Weighted Sit Squat Demonstration

Weighted Sit Squat
Upper Legs

Sets

4

Reps

15

Interval

00:00

Rest Time

01:00

Sumo Squat Hold Demonstration

Sumo Squat Hold Demonstration

Sumo Squat Hold
Upper Legs

Sets

10

Reps

1

Interval

00:00

Rest Time

01:00

Band Adductor w/pause reps Demonstration

Band Adductor w/pause reps Demonstration

Band Adductor w/pause reps
Upper Legs

Sets

4

Reps

20

Interval

00:00

Rest Time

01:00

Barbell Squat Demonstration

Barbell Squat Demonstration

Barbell Squat
Upper Legs

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

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