The Purple Knight
Bulking
Intermediate
Machine strength
Plan Details
The The Purple Knight routine by chuckmystro is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Tue
Legs
Est. 65 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Stability Ball Oblique Curl
4 Sets x 12 Reps
Wed
Arms
Est. 62 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Thu
Shoulders
Est. 53 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Fri
Back
Est. 56 min
6 exercises
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Plank
4 Sets
