Savage workout
Bulking
Intermediate
Machine strength
Plan Details
The Savage workout routine by btaeh93 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
W1 : 12-15 reps Rest pause on final set W2 : 9-11 reps Rest pause on final set W3 : 6-8 reps Drop set on final set W4 : 3-5 reps Drop set on final set ...Repeat ARMS : 1st workout 120% max rep, spotter on positive, control on negative. SHRED : accelerated-cardio between sets or super sets, HIIT cardio on Rest days
Routine detail
Day 1
Legs & calves
Est. 83 min
6 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 2
Shoulders & abs
Est. 106 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Parallel Bar Hip Flexion
4 Sets x 30 Reps
Day 3
Rest
Est. 22 min
1 exercise
Elliptical Training
1 Set
Day 4
Back & calves
Est. 80 min
6 exercises
Weighted Pull-Up
4 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 5
Chest & Abs
Est. 133 min
10 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Plank
4 Sets
Side Bridge
4 Sets
Machine Ab Crunch
4 Sets x 30 Reps
Day 6
Arms
Est. 132 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Day 7
Rest
Est. 22 min
1 exercise
Elliptical Training
1 Set
