Simetix Hard
Bulking
Intermediate
Machine strength
Plan Details
The Simetix Hard routine by Simetix is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 97 min
9 exercises
Pull-Up
6 Sets x 12 Reps
Machine Assisted Pull-Up
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Seated Row
8 Sets x 6 Reps
Decline Crunch
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Chest
Est. 59 min
5 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 3
Legs
Est. 93 min
7 exercises
Machine Seated Single-Leg Calf Raise
6 Sets x 20 Reps
Barbell Squat
7 Sets x 12 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Weight Plate Sissy Squat
6 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 4
Shoulders
Est. 71 min
7 exercises
Barbell Military Press
7 Sets x 6 Reps
Dumbbell Shoulder Press
7 Sets x 6 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 5
Biceps+Triceps
Est. 104 min
9 exercises
Running
1 Set
Barbell Curl
6 Sets x 6 Reps
Barbell Bench Press (Close Grip)
6 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
Barbell Supine Reverse Extension
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Barbell Clean Deadlift
6 Sets x 10 Reps
