Scamian
Bulking
Intermediate
Machine strength
Plan Details
The Scamian routine by scammell29 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push / pull / legs
Routine detail
Day 1
New chest and arms
Est. 50 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 1
New legs and shoulders
Est. 72 min
11 exercises
Barbell Front Squat
3 Sets x 3 Reps
Barbell Push Press
3 Sets x 3 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Push Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 1
Push
Est. 42 min
7 exercises
Barbell Bench Press
2 Sets x 3 Reps
Barbell Push Press
2 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 1
New back and abs
Est. 49 min
8 exercises
Barbell Deadlift
3 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Air Bike
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Pull
Est. 36 min
6 exercises
Barbell Deadlift
2 Sets x 3 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
