MAD DOG
General
Intermediate
Barbell
Plan Details
The MAD DOG routine by nazaritenz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST
Est. 67 min
10 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 2
BACK
Est. 64 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Day 3
LEGS
Est. 44 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Day 4
SHOULDERS
Est. 56 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Clean
3 Sets x 5 Reps
Barbell Clean
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
