Full Body weekly spread (1-4)
Bulking
Intermediate
Machine strength
Plan Details
The Full Body weekly spread (1-4) routine by pozomark is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Quads,Hams,Calves
Est. 56 min
8 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Tue
Biceps, Forearm, Abs
Est. 55 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Wed
Triceps, Abs
Est. 42 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders, Traps, Abs
Est. 60 min
8 exercises
Barbell Rear Military Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Fri
Back, Abs
Est. 53 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Sat
Chest, Abs
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
