Allan's Routine
Bulking
Intermediate
Machine strength
Plan Details
The Allan's Routine routine by Allanmer is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Going for lean muscle gainz! I have 2 days off per 7 days. Usually Sunday and Wednesday. You simply train the next day in sequence on the next training day. So on Saturday if you were training day 5, Sunday off, Monday becomes day 6.
Routine detail
Day 1
Back and Tri's.
Est. 79 min
10 exercises
Barbell Deadlift
6 Sets x 10,8,5,3,3,3 Reps
Cable Seated Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Day 2
Ab's and Hiit Death.
Est. 80 min
9 exercises
Windshield Wipers
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Rowing
1 Set
Day 3
Chest and Bi's.
Est. 78 min
11 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Elevated Push-Up
3 Sets
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 4
Limping Legs.
Est. 57 min
8 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Day 5
Boulder Shoulders.
Est. 67 min
9 exercises
Cable Rope Deltoid Row
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Day 6
Assault On Arms.
Est. 72 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 20 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 7
Ab's and Death.
Est. 80 min
9 exercises
Windshield Wipers
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Step Machine
1 Set
Day 8
Push, Pull. PUMP
Est. 48 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
