Mr Rushe's time under tension, mass-builder - Accumulation/intensification - workouts 1-42
Bulking
Intermediate
Machine strength
Plan Details
The Mr Rushe's time under tension, mass-builder - Accumulation/intensification - workouts 1-42 routine by ChrisRushe is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 workouts per week through a series of accumulation and intensification phases. Tempo is key: Base Tempo is 4010
Routine detail
Day 1
Upper body
Est. 66 min
8 exercises
Chin-Up with Knee Raise
6 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Guillotine bench press
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Forearm Plank with Hip Abduction
4 Sets x 1 Reps
Day 2
Lower body
Est. 73 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Back Hyperextension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Barbell Deep Squat
6 Sets x 6 Reps
Day 9
Back and shoulders
Est. 75 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Band pull
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
8 Sets x 6 Reps
Day 10
Legs
Est. 240 min
8 exercises
Barbell Deep Squat
4 Sets x 4 Reps
Machine Leg Curl (Prone)
4 Sets x 4 Reps
Barbell Deep Squat
12 Sets x 20 Reps
Back Hyperextension
10 Sets x 12 Reps
Reverse hyper extension
10 Sets x 10 Reps
Dumbbell Step-Up
45 Sets x 15 Reps
Machine Leg Press
45 Sets x 45 Reps
Farmer's Walk
40 Sets x 40 Reps
Day 11
Chest and arms
Est. 56 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 24 Reps
EZ bar preacher curl
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 30 Reps
Guillotine bench press
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Day 18
Back and Shoulders - Drop sets & Forced reps
Est. 30 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 15 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Day 19
Legs - Drop sets & Forced reps
Est. 42 min
7 exercises
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Machine Leg Press
1 Set x 50 Reps
Farmer's Walk
2 Sets x 40 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Forearm Plank with Hip Abduction
4 Sets x 1 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Day 20
Chest and arms - Drop sets & Forced reps
Est. 61 min
9 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dip
1 Set x 100 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 12 Reps
EZ Bar Decline Tricep Extension
2 Sets x 12 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
2 Sets x 12 Reps
Push-Up (Close Hand)
1 Set x 100 Reps
Day 21
Back and shoulders
Est. 50 min
7 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Bench Row
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 22
Legs
Est. 104 min
5 exercises
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Dumbbell Step-Up
15 Sets x 4 Reps
Dumbbell Reverse Lunge
40 Sets x 4 Reps
Dumbbell Walking Lunge
40 Sets x 4 Reps
Barbell Deep Squat
6 Sets x 6 Reps
Day 23
Chest and arms
Est. 68 min
7 exercises
Weighted Tricep Dip
4 Sets x 7 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 7 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Weighted Three Bench Dip
4 Sets x 7 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Day 30
Legs mega-sets
Est. 81 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 40 Reps
Barbell Front Squat
10 Sets x 6 Reps
Barbell Deep Squat
10 Sets x 9 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 31
Back and shoulders - mega sets
Est. 51 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Day 32
Chest and arms - mega sets
Est. 44 min
11 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Cable Dual Overhead Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Cable High Pulley Tricep Extension
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 39
back and shoulders
Est. 49 min
7 exercises
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Day 40
Legs
Est. 63 min
8 exercises
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Machine Leg Press
1 Set x 50 Reps
Farmer's Walk
4 Sets x 30 Reps
Barbell Deadlift
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Barbell Squat
2 Sets x 12 Reps
