Boda's way
Bulking
Intermediate
Machine strength
Plan Details
The Boda's way routine by Maineboy4 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders/Back and HIIT
Est. 49 min
8 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
2 Sets x 10 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row to Neck
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Day 2
Lower Body/ABS
Est. 60 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Day 3
HIIT
Est. 185 min
3 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Elliptical Training
1 Set
Day 4
Chest and HIIT
Est. 44 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Push-Up
1 Set x 50 Reps
Day 5
Lower Body/ABS
Est. 68 min
11 exercises
Smith Machine Squat
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Stability Ball Hamstring Stretch
3 Sets
Stability Ball Hamstring Stretch
3 Sets
Stability Ball Side Crunch
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Day 6
Upper Body
Est. 97 min
9 exercises
Pull-Up
4 Sets x 6 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
21's
2 Sets x 21 Reps
