FRANKENSTEIN
Bulking
Intermediate
Machine strength
Plan Details
The FRANKENSTEIN routine by oisintracey is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Its Frankenstein because its my own creation made of my favourite exercises from different training programs I've done over the years. It's my first time creating a training program so my plan is to try it out for 4 weeks and check my progress both in terms of aesthetics, weight gain, strength gain (1RM). The days are broken up into Day 1: Chest and Tri's Day 2: Back and Glutes Day 3: Bi's and Shoulders Day 4: Quads and Calves It's organised like this so rest days can be put in where ever needed but theoretically, if no rest days are taken, there is enough time between, for example, the dead lift and squat that enough recovery has taken place to reduce risk of injury due to muscle fatigue of peripheral muscles. The choice of exercises for each muscle group as well, is based on ensuring that all portions of the muscle belly are equally exercised hopefully ensuring maximum mass and strength gains.
Routine detail
Day 1
Chest and Tri's
Est. 58 min
7 exercises
Barbell Decline Bench Press (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Day 2
Back and Glutes
Est. 57 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 3
Bi's and Shoulders
Est. 59 min
7 exercises
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell External Rotation
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Day 4
Quads and Calves
Est. 56 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 8 Reps
