1000 lb plan
Bulking
Advanced
Barbell
Plan Details
The 1000 lb plan routine by jesserecords is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
First two days strength. One day off. Last two days hypertrophy. Two days off.
Routine detail
Mon
Upper Power
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 7 Reps
Barbell Tricep Extension (Supine)
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Tue
Lower power
Est. 30 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Barbell Calf Raise
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Thu
Upper hypertrophy
Est. 45 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 7 Reps
Cable Rope Seated Row
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 7 Reps
Dumbbell Alternating Incline Curl
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Fri
Lower Hypertrophy
Est. 37 min
6 exercises
Barbell Front Squat
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 7 Reps
Barbell Lunge
3 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 7 Reps
