the bro WORKOUT
Bulking
Intermediate
Machine strength
Plan Details
The the bro WORKOUT routine by stiankb is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
WEEK 1
Est. 0 min
0 exercises
This day is empty
Day 2
CHEST 1
Est. 43 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Day 3
LEG 1
Est. 47 min
6 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
BACK 1
Est. 39 min
5 exercises
Barbell Deadlift
5 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 5
BICEP & TRICEP 1
Est. 55 min
9 exercises
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ bar close grip bench press
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Day 6
SHOULDER 1
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell High Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 7
ABS 1
Est. 32 min
5 exercises
medicine ball side twist + throw
3 Sets x 10 Reps
flat bench leg raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
side crunch on back-extention bench
3 Sets x 10 Reps
Day 8
WEEK 2
Est. 0 min
0 exercises
This day is empty
Day 9
CHEST 2
Est. 43 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Day 10
LEG 2
Est. 47 min
6 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 11
BACK 2
Est. 39 min
5 exercises
Barbell Deadlift
5 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 12
BICEP & TRICEP 2
Est. 56 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Day 13
SHOULDER 2
Est. 42 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 14
ABS 2
Est. 32 min
5 exercises
flat bench leg raise
3 Sets x 10 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
side crunch on back-extention bench
3 Sets x 10 Reps
medicine ball side twist + throw
3 Sets x 10 Reps
