Post-Hiatus
Bulking
Intermediate
Machine strength
Plan Details
The Post-Hiatus routine by NumbWolf is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push through a hiatus. Come back HAM.
Routine detail
Mon
Chest Day
Est. 67 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
9 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Tue
Leg Day
Est. 43 min
6 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
Back Day / Shoulders
Est. 93 min
14 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Thu
Full Body-Leftovers
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Fri
Arm Day
Est. 107 min
12 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Weighted Three Bench Dip
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 21 Reps
Sat
Ab Day
Est. 64 min
6 exercises
Cable Kneeling Crunch (Rope)
8 Sets x 12 Reps
Hanging Leg Raise
8 Sets
Air Bike
8 Sets
Plank
3 Sets
Windshield Wipers
3 Sets x 10 Reps
Side Plank
3 Sets
