Savio muscle build 1 Y3T
Bulking
Intermediate
Machine strength
Plan Details
The Savio muscle build 1 Y3T routine by Saviojoep is a 21 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Leg and abs
Est. 240 min
16 exercises
Machine Leg Curl (Prone)
5 Sets x 812 Reps
Treadmill Running
3 Sets
Treadmill Running
3 Sets
Barbell Stiff-Leg Deadlift
4 Sets x 812 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 812 Reps
Machine Calf Raise
4 Sets x 812 Reps
Bent Knee Hip Raise
4 Sets x 812 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 812 Reps
Walking
3 Sets
Walking
3 Sets
Smith Machine Squat
3 Sets x 812 Reps
Treadmill Running
3 Sets
Machine Leg Press
4 Sets x 812 Reps
split squats
3 Sets x 812 Reps
Walking
3 Sets
Walking
3 Sets
Day 2
chest and triceps
Est. 240 min
16 exercises
pause start and stretch
1 Set x 1 Rep
Dumbbell Incline Bench Press
3 Sets x 812 Reps
Dumbbell Bench Press
3 Sets x 812 Reps
Machine Fly
3 Sets x 812 Reps
Dip
3 Sets x 812 Reps
Cable Shoulder Extension
3 Sets x 812 Reps
Cable High Pulley Tricep Extension
3 Sets x 812 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 812 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Day 3
shoulder and abs
Est. 240 min
15 exercises
pause start and stretch
1 Set x 1 Rep
Dumbbell Cuban Press
4 Sets x 812 Reps
Machine Deltoid Raise
3 Sets x 812 Reps
Barbell Front Raise
3 Sets x 812 Reps
Machine Reverse Fly
4 Sets x 812 Reps
Decline Crunch
4 Sets x 812 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 812 Reps
protein shake
1 Set x 1 Rep
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Stationary Bike
3 Sets
Day 4
back
Est. 240 min
15 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Barbell Bent-Over Row
3 Sets x 812 Reps
Machine Seated Row
3 Sets x 812 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 812 Reps
Dumbbell One-Arm Row
3 Sets x 812 Reps
Cable Shoulder Extension
3 Sets x 812 Reps
Barbell Rack Pull
3 Sets x 812 Reps
protein shake
1 Set x 1 Rep
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Elliptical Training
3 Sets
Day 5
biceps calves and abs
Est. 240 min
16 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Barbell Curl
4 Sets x 812 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 812 Reps
EZ Bar Curl
4 Sets x 812 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 812 Reps
Machine Calf Raise
3 Sets x 812 Reps
Bent Knee Hip Raise
4 Sets x 812 Reps
Jackknife Sit-Up
4 Sets x 812 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Day 6
cardio
Est. 0 min
0 exercises
This day is empty
Day 7
cardio
Est. 0 min
0 exercises
This day is empty
Day 8
legs and abs
Est. 240 min
11 exercises
till can't lift and pause start and stretch
3 Sets x 8 Reps
Smith Machine Squat
2 Sets x 1418 Reps
Barbell Squat (Wide Stance)
2 Sets x 1418 Reps
Machine Leg Extension
4 Sets x 1418 Reps
Machine Leg Curl (Prone)
4 Sets x 1418 Reps
Machine Leg Press
4 Sets x 1418 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 1828 Reps
Bench Crunch
4 Sets x 20 Reps
Crunch with Hands Overhead
4 Sets x 30 Reps
protein shake
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Day 9
chest and triceps
Est. 240 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 1418 Reps
Dumbbell Bench Press
4 Sets x 1418 Reps
Machine Fly
4 Sets x 1418 Reps
EZ Bar Incline Tricep Extension
3 Sets x 1418 Reps
Weighted Tricep Dip
3 Sets x 1418 Reps
Cable Shoulder Extension
3 Sets x 1418 Reps
Stationary Bike
3 Sets
Day 10
shoulder and abs
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Machine Shoulder Press
4 Sets x 1820 Reps
Machine Deltoid Raise
4 Sets x 1820 Reps
Machine Reverse Fly
4 Sets x 1820 Reps
Dumbbell Front Incline Raise
3 Sets x 1820 Reps
Weight Plate Shrug
4 Sets x 1820 Reps
Jackknife Sit-Up
6 Sets x 1820 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 11
back
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Cable Lat Pulldown (Wide Grip)
2 Sets x 1820 Reps
Pull-Up
3 Sets x 21 Reps
Chin-Up (Close Grip)
3 Sets x 21 Reps
Dumbbell One-Arm Row
3 Sets x 1418 Reps
Machine Seated Row
3 Sets x 1418 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 1418 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 12
biceps and calf and abs
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Dumbbell Alternating Seated Curl
3 Sets x 1418 Reps
Barbell Preacher Curl
3 Sets x 1418 Reps
Cable Bicep Curl
3 Sets x 1418 Reps
Machine Calf Raise
4 Sets x 1820 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 1820 Reps
Weighted Crunch
4 Sets x 1820 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 13
cardio
Est. 0 min
0 exercises
This day is empty
Day 14
cardio
Est. 0 min
0 exercises
This day is empty
Day 15
legs and abs
Est. 240 min
11 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Machine Leg Press
2 Sets x 2535 Reps
Smith Machine Squat
2 Sets x 2025 Reps
Machine Leg Extension
3 Sets x 1520 Reps
Machine Leg Curl (Prone)
5 Sets x 1520 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 1520 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 2025 Reps
Machine Calf Raise
4 Sets x 2025 Reps
Bent Knee Hip Raise
6 Sets x 20 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 16
chest and triceps
Est. 117 min
10 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Smith Machine Incline Bench Press
2 Sets x 50 Reps
Smith Machine Bench Press
2 Sets x 50 Reps
Machine Fly
5 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Cable High Pulley Tricep Extension
3 Sets x 30 Reps
Dumbbell Seated Tricep Press
3 Sets x 40 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 40 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 17
shoulder and abs
Est. 240 min
10 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Machine Shoulder Press
3 Sets x 2025 Reps
Machine Deltoid Raise
3 Sets x 2025 Reps
Dumbbell Front Incline Raise
3 Sets x 2025 Reps
Machine Reverse Fly
4 Sets x 2025 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 2025 Reps
Smith Machine Shrug
3 Sets x 2025 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 1520 Reps
protein shake
1 Set x 1 Rep
Indoor Cycling
3 Sets
Day 18
back
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Dumbbell Bent-Over Row
3 Sets x 3040 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 3040 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 3040 Reps
Machine Seated Row
3 Sets x 3040 Reps
Cable Shoulder Extension
3 Sets x 3040 Reps
Smith Machine Deadlift
3 Sets x 3040 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 19
biceps calves and abs
Est. 240 min
9 exercises
till can't lift and pause start and stretch
1 Set x 1 Rep
Barbell Bicep Curl (Wide Grip)
3 Sets x 3040 Reps
Barbell Curl (Close Grip)
3 Sets x 3040 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 3040 Reps
Machine Calf Raise
3 Sets x 3040 Reps
Decline Bench Leg Raise
3 Sets x 1520 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 1520 Reps
protein shake
1 Set x 1 Rep
Walking
3 Sets
Day 20
cardio
Est. 0 min
0 exercises
This day is empty
Day 21
cardio
Est. 0 min
0 exercises
This day is empty
