Post Deployment Routine
Bulking
Intermediate
Machine strength
Plan Details
The Post Deployment Routine routine by pffan021 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Heavy Legs
Est. 159 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 5 Reps
Weighted Side Bend
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 5 Reps
Side Bridge
3 Sets
Plank
3 Sets
Treadmill Running
1 Set
Day 1
Outdoor Cardio
Est. 99 min
13 exercises
Rowing
1 Set
Indoor Cycling
1 Set
Plank
3 Sets
Side Bridge
3 Sets
Standing Trunk Rotation
3 Sets x 5 Reps
Back Stretch
3 Sets x 5 Reps
Extended Arm Child Pose
3 Sets x 5 Reps
Alternating Leg Bridge
3 Sets x 5 Reps
Bridge
3 Sets
Cross Leg Erector Spinae
3 Sets
Cross-Leg Side Stretch (Supine)
3 Sets x 5 Reps
Kneeling Hip Flexor
3 Sets x 5 Reps
Abdominal Hip Roll
3 Sets x 5 Reps
Day 2
Chest
Est. 210 min
16 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 5 Reps
Machine Inner Chest Press
3 Sets x 5 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 3
Back
Est. 144 min
17 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 5 Reps
Cable Standing Row
4 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Barbell Row
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Machine Seated Row
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 4
Short legs
Est. 80 min
10 exercises
Dumbbell Walking Lunge
3 Sets x 20 Reps
Kettlebell Goblet Squat
4 Sets x 25 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Decline Crunch
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 5 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Parallel Bar Leg Raise
3 Sets x 5 Reps
Day 5
Shoulders
Est. 141 min
16 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Plank
3 Sets
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Side Bridge
3 Sets
Machine Shoulder Press
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Day 6
outside
Est. 205 min
16 exercises
Rowing
1 Set
Indoor Cycling
1 Set
Kettlebell One-Arm Military Press
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 15 Reps
Dumbbell Shoulder Raise
3 Sets x 5 Reps
Rope Swing
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 5 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 5 Reps
Rotational Crunch
3 Sets x 5 Reps
Alternating Floor Leg Raise
3 Sets x 5 Reps
Bent Knee Hundreds
3 Sets x 5 Reps
Single-Leg Glute Bridge
3 Sets x 5 Reps
Extended Arm Child Pose
3 Sets x 5 Reps
Day 6
Arms
Est. 64 min
11 exercises
Barbell Preacher Curl
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 5 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
