Tried & True
Bulking
Intermediate
Machine strength
Plan Details
The Tried & True routine by mjw77 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest & biceps
Est. 73 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 20 Reps
Barbell Curl
4 Sets x 5 Reps
Day 2
back & abs
Est. 71 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 3
shoulders, triceps & abs
Est. 71 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Day 4
legs
Est. 66 min
6 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Hack Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
