Elite Hardgainer
Shared By : avtuly
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 210 / 6376

Average Rating

92

205 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

Monday PullDay
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 180 sec 7 3 Progress Chart

Back

Close Grip Chin Up Close Grip Chin Up 180 sec 7 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 180 sec 7 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 120 sec 7 2 Progress Chart
Wednesday LegsDay
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 30 sec 20 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 180 sec 7 3 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 180 sec 7 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 180 sec 7 2 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 7 2 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 0 sec 10 2 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 0 sec 10 2 Progress Chart
Friday PushDay
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 7 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 180 sec 7 3 Progress Chart

Triceps

Chest Dip Chest Dip 180 sec 7 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 7 2 Progress Chart