Spring 2016
Bulking
Intermediate
Barbell
Plan Details
The Spring 2016 routine by BookishSwimmer is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking routine designed to enter back into serious weight training and begin developing muscle mass over 8 weeks. Each module last two weeks.
Routine detail
Mon
Shoulders Module 3
Est. 96 min
7 exercises
Dumbbell Seated Arnold Press
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Barbell Shrug
6 Sets x 12 Reps
Barbell Military Press
6 Sets x 12 Reps
Mon
Shoulders Module 2
Est. 81 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Barbell Upright Row
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Mon
Shoulders Module 4
Est. 88 min
7 exercises
Dumbbell Seated Arnold Press
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Dumbbell One-Arm Front Raise
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Barbell Upright Row
6 Sets x 6 Reps
Barbell Shrug
6 Sets x 6 Reps
Barbell Military Press
6 Sets x 6 Reps
Mon
Shoulders Module 1
Est. 87 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Tue
Back Module 2
Est. 93 min
8 exercises
Barbell Bent-Over Row
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Barbell Row
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Machine Iso Lateral High Row
5 Sets x 6 Reps
Machine One-Arm Pulldown
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Tue
Back Module 1
Est. 101 min
8 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Iso Lateral High Row
5 Sets x 12 Reps
Machine One-Arm Pulldown
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
Tue
Back Module 4
Est. 101 min
8 exercises
Barbell Bent-Over Row
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Barbell Row
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Cable Seated Row
6 Sets x 6 Reps
Machine Iso Lateral High Row
6 Sets x 6 Reps
Machine One-Arm Pulldown
6 Sets x 6 Reps
Pull-Up
6 Sets x 6 Reps
Tue
Back Module 3
Est. 111 min
8 exercises
Barbell Bent-Over Row
6 Sets x 12 Reps
Barbell Deadlift
6 Sets x 12 Reps
Barbell Row
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Machine Iso Lateral High Row
6 Sets x 12 Reps
Machine One-Arm Pulldown
6 Sets x 12 Reps
Pull-Up
6 Sets x 12 Reps
Wed
Legs Module 3
Est. 105 min
8 exercises
Barbell Squat
6 Sets x 12 Reps
Barbell Front Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Seated Leg Curl
6 Sets x 12 Reps
Machine Hip Abduction
6 Sets x 12 Reps
Machine Hip Adduction
6 Sets x 12 Reps
Hack Calf Raise
6 Sets x 12 Reps
Wed
Legs Module 1
Est. 96 min
8 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Front Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Hack Calf Raise
5 Sets x 12 Reps
Wed
Legs Module 2
Est. 91 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Front Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Machine Seated Leg Curl
5 Sets x 6 Reps
Machine Hip Abduction
5 Sets x 6 Reps
Machine Hip Adduction
5 Sets x 6 Reps
Hack Calf Raise
5 Sets x 6 Reps
Wed
Legs Module 4
Est. 98 min
8 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Front Squat
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 6 Reps
Machine Leg Extension
6 Sets x 6 Reps
Machine Seated Leg Curl
6 Sets x 6 Reps
Machine Hip Abduction
6 Sets x 6 Reps
Machine Hip Adduction
6 Sets x 6 Reps
Hack Calf Raise
6 Sets x 6 Reps
Thu
Chest Module 2
Est. 83 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Thu
Chest Module 4
Est. 91 min
7 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Decline Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 6 Reps
Dumbbell Fly
6 Sets x 6 Reps
Dumbbell Incline Fly
6 Sets x 6 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Thu
Chest Module 1
Est. 92 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Thu
Chest Module 3
Est. 101 min
7 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Dumbbell Incline Fly
6 Sets x 12 Reps
Dumbbell Bench Press
6 Sets x 12 Reps
Fri
Biceps/Triceps Module 1
Est. 102 min
8 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 12 Reps
Fri
Biceps/Triceps Module 3
Est. 112 min
8 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 12 Reps
EZ Bar Curl
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 12 Reps
Fri
Biceps/Triceps Module 4
Est. 102 min
8 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 6 Reps
EZ Bar Curl
6 Sets x 6 Reps
Preacher Curl Machine
6 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
6 Sets x 6 Reps
Cable Shoulder Extension
6 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 6 Reps
Fri
Biceps/Triceps Module 2
Est. 93 min
8 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
EZ Bar Curl
5 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 6 Reps
