The Pantheon routine
Bulking
Intermediate
Machine strength
Plan Details
The The Pantheon routine routine by Gaitholabii is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
perfect routine for PowerBuilders which wants to focus on size and strength
Routine detail
Mon
REST
Est. 0 min
0 exercises
This day is empty
Tue
Legs Power-hypertrophy
Est. 67 min
8 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Sumo Deadlift
1 Set x 5 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Reverse Crunch
3 Sets x 12 Reps
Wed
Push Power-hypertrophy
Est. 58 min
7 exercises
Barbell Bench Press
2 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Thu
Pull Power-Hypertrophy
Est. 63 min
9 exercises
Pendlay row
3 Sets x 5 Reps
D.yates row
3 Sets x 12 Reps
V Bar Pull-Up
2 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Seated Row
1 Set x 15 Reps
Sat
Lower strength-hypertrophy
Est. 81 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Sun
Upper Strength-hypertrophy
Est. 87 min
7 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Row
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
