@home
Bulking
Intermediate
Machine strength
Plan Details
The @home routine by marc.bozdech is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust 1
Est. 61 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Rücken 1
Est. 63 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
sitzend KH Butterfly
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
Beine/Schultern/Arme
Est. 240 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Smith Machine Squat
5 Sets x 3 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Brust 2
Est. 65 min
9 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Rücken 2
Est. 93 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
liegend Bank Butterfly Rücken
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Bizeps Curls gedreht
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 6
Beine/Schultern/Arme
Est. 48 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Smith Machine Squat
5 Sets x 3 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
