Charlie's Old Man Routine
Bulking
Intermediate
Barbell
Plan Details
The Charlie's Old Man Routine routine by fourginis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Follows TNB Program
Routine detail
Day 1
Upper body strength/muscle
Est. 67 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Lower body and abs
Est. 69 min
8 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 3
Upper body
Est. 50 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 4
Lower body, abs
Est. 61 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Alternating Floor Leg Raise
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 20 Reps
