Bosh
General
Intermediate
Machine strength
Plan Details
The Bosh routine by supersplat is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Created to split each muscle group up, not too many exercises so fitting in some cardio at the end, free choice
Routine detail
Mon
Legs
Est. 51 min
7 exercises
Barbell Squat
1 Set
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Dumbbell Lunge
1 Set
Machine Leg Press
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Leg Extension
1 Set
Machine Seated Calf Raise
4 Sets x 20 Reps
Tue
Chest
Est. 29 min
5 exercises
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Fly
1 Set
Cable Cross-Over
1 Set
Leverage Decline Chest Press
1 Set
Wed
Back
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
1 Set
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Cable V Bar Pulldown
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Seated Row
1 Set
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders
Est. 35 min
6 exercises
Barbell Military Press
1 Set
Smith Machine Shrug
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell One-Arm Front Raise
1 Set
Barbell Upright Row
1 Set
Dumbbell Seated Arnold Press
1 Set
Sat
Arms
Est. 38 min
8 exercises
Smith Machine Bench Press (Close Grip)
1 Set
EZ Bar Close Grip Curl
1 Set
Barbell Bicep Curl (Wide Grip)
1 Set
Dumbbell Alternating Hammer Curl
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Barbell Tricep Extension (Supine)
1 Set
Machine Dip
1 Set
Preacher Curl Machine
1 Set
