Home without staff
Bulking
Intermediate
Body
Plan Details
The Home without staff routine by tikhomirovdv is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, back
Est. 54 min
7 exercises
Push-Up
2 Sets x 12 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 12 Reps
Drop Push-Up
4 Sets x 18 Reps
Bench Push-Up
4 Sets x 15 Reps
Push-Up (Close Hand)
4 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
2 Sets x 12 Reps
Day 2
Back, triseps, biseps
Est. 49 min
6 exercises
Handstand Push-Up
4 Sets x 12 Reps
Tricep Push-Up
3 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Close rear chin up
4 Sets x 20 Reps
Wide rear chin up
4 Sets x 20 Reps
Day 3
Legs
Est. 64 min
5 exercises
Sprint
5 Sets x 10 Reps
Prisoner Squat
4 Sets x 25 Reps
Quad
4 Sets x 25 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Single-Leg Calf Raise
6 Sets x 40 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
