12 Weeks
Bulking
Intermediate
Machine strength
Plan Details
The 12 Weeks routine by rugbyguy8302 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Start between 10-8 reps for each set for the first week. The following week drop down to 8-6 reps for each set. Stay at 8-6 reps for two weeks. After the two weeks drop down to 6-4 reps per set and stay at this rep range for two weeks. Then restart. Be sure to use slow and controlled reps.
Routine detail
Day 1
Chest/ Triceps/ Calves
Est. 65 min
10 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Back/ Biceps/ Abs
Est. 76 min
12 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Standing Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Spread Eagle Sit-up
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Shoulders/ Calves
Est. 44 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Legs and Abs
Est. 63 min
10 exercises
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Hip Thruster
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Plank
3 Sets
Cable Lying Crunch
3 Sets x 8 Reps
