Basic - Rep Progression
Bulking
Intermediate
Machine strength
Plan Details
The Basic - Rep Progression routine by mjvancam is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Four week blocks for sets with reps increasing from 4 to 20 in two rep increments.
Routine detail
Day 1
Shoulders
Est. 108 min
11 exercises
Barbell Rear Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Treadmill Running
1 Set
Decline Crunch
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Day 2
Back
Est. 101 min
10 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Treadmill Running
3 Sets
Decline Crunch
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Day 3
Chest
Est. 118 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Treadmill Running
1 Set
Decline Crunch
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Day 4
Legs
Est. 120 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Treadmill Running
1 Set
Decline Crunch
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Day 5
Arms
Est. 119 min
12 exercises
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Treadmill Running
1 Set
Decline Crunch
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
