Balla workout
Bulking
Intermediate
Machine strength
Plan Details
The Balla workout routine by muzu10 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper body
Est. 52 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Elevated Row
2 Sets x 6 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Tue
Leg Power
Est. 44 min
8 exercises
Barbell 1/2 Squat
1 Set
Machine Leg Press
3 Sets x 12 Reps
Barbell Front Squat
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Thu
Hyper-Back Day
Est. 64 min
9 exercises
Barbell Bent-Over Row
7 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Fri
Hyper-Leg Day
Est. 73 min
10 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Front Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sat
Hyper-Upper Day
Est. 75 min
10 exercises
Dumbbell One-Arm Hammer Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Stability Ball Cable Fly
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
