Strength / Body Building
Bulking
Advanced
Barbell
Plan Details
The Strength / Body Building routine by Capt_Dan is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs Heavy
Est. 70 min
8 exercises
Barbell Squat
7 Sets x 5 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Day 2
Chest Back Heavy
Est. 69 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Close Grip Barbell Bench Press
4 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Day 3
Deadlifts & Light Shoulders
Est. 71 min
8 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 4
Chest Back Light
Est. 64 min
9 exercises
Paused Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 5
Legs Light
Est. 63 min
8 exercises
Paused Barbell Squat
7 Sets x 5 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 6
Shoulders Arms Posterior
Est. 69 min
8 exercises
Barbell Military Press
7 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Plank
3 Sets
