1yr intensity
Bulking
Advanced
Machine strength
Plan Details
The 1yr intensity routine by KyleFoote is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Super intense routine not for the faint of heart
Routine detail
Mon
Biceps, Back , Legs
Est. 240 min
18 exercises
Treadmill Running
1 Set
Barbell Curl
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Cable V Bar Pulldown
6 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Cable One-Arm Seated Row
6 Sets x 12 Reps
Barbell Rack Pull
6 Sets x 12 Reps
Hack Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Chest, Shoulders, Triceps
Est. 240 min
24 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Dumbbell Seated Arnold Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Barbell Shrug
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Cable Reverse Curl
6 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
6 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Biceps, Back, Legs
Est. 240 min
18 exercises
Treadmill Running
1 Set
Barbell Curl
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Cable V Bar Pulldown
6 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Cable One-Arm Seated Row
6 Sets x 12 Reps
Barbell Rack Pull
6 Sets x 12 Reps
Hack Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Chest, Shoulders, Triceps
Est. 240 min
24 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Dumbbell Seated Arnold Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Barbell Shrug
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Cable Reverse Curl
6 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
6 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Biceps, Back, Legs
Est. 240 min
18 exercises
Treadmill Running
1 Set
Barbell Curl
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Cable V Bar Pulldown
6 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Cable One-Arm Seated Row
6 Sets x 12 Reps
Barbell Rack Pull
6 Sets x 12 Reps
Hack Squat
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Chest, Shoulders, Triceps
Est. 240 min
24 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Fly
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 12 Reps
Bench Dip
6 Sets x 12 Reps
Dumbbell Seated Arnold Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Barbell Shrug
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 12 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Cable Reverse Curl
6 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
6 Sets x 12 Reps
Treadmill Running
1 Set
Sun
Cardio + Abs
Est. 97 min
6 exercises
Treadmill Running
1 Set
Leg Raise
6 Sets x 12 Reps
Crunch
6 Sets x 12 Reps
Alternating Heel Touch
6 Sets x 12 Reps
Weight Plate Russian Twist
6 Sets x 12 Reps
Rowing
1 Set
