RWJ42 Strength/Mass/Heavy
Bulking
Intermediate
Body
Plan Details
The RWJ42 Strength/Mass/Heavy routine by RWJ42 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Low rep, heavy weight, base exercises only.
Routine detail
Mon
Back, Chest, Traps
Est. 31 min
6 exercises
Crunch
1 Set x 25 Reps
Barbell Bench Press
2 Sets x 10 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 12 Reps
Tue
Quads, Hamstrings, Calves
Est. 36 min
7 exercises
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Deep Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 20 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Wed
Shoulders, Biceps, triceps, Forearms
Est. 39 min
8 exercises
Barbell Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Leg Raise
1 Set x 15 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 20 Reps
Sit-Up
1 Set x 15 Reps
Sat
Cardio
Est. 52 min
10 exercises
Aerobics
3 Sets
Push-Up
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell One-Arm Snatch
1 Set x 12 Reps
Kettlebell One-Arm Row
1 Set x 12 Reps
Kettlebell Figure Eight
1 Set x 12 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sun
Yoga
Est. 47 min
1 exercise
Yoga
3 Sets
