BigElk Bulk and strength training
Cutting
Advanced
Barbell
Plan Details
The BigElk Bulk and strength training routine by drelky is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
I used this to make great strength gains and made decent Gains. There is a lot of super setting but that's my style. I used 4 different rep schemes something like 12,10,8 then pyramid up from 12 10 8 in one set. I also used a lot drop sets/extended sets.
Routine detail
Day 1
Chest triceps
Est. 89 min
19 exercises
Push up with air clap
3 Sets x 6,8,10 Reps
declined clap push ups
2 Sets x 6 Reps
Supine medicine ball throw and catch
3 Sets x 6,8,10 Reps
Barbell Bench Press
6 Sets x 8,6,4,4,4,4 Reps
dead bugs
6 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 6,8,10,10,10 Reps
Sumo stance pall of press with band
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8,10,12,12,12 Reps
Suspended Push up
5 Sets x 12 Reps
Weighted Chest Dips
5 Sets x 20,15,12,12,12 Reps
Suspended flies
5 Sets x 12 Reps
Cable Chest press
3 Sets x 15,12,10 Reps
Cable Cross-Over
3 Sets x 10,12,15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10,8,6,6,6 Reps
RKC plank
5 Sets x 1 Reps
Weighted Tricep Dip
5 Sets x 10,12,15,15,15 Reps
Mid Cable Tricep Extension
4 Sets x 20,18,16,16 Reps
Cable Shoulder Extension
5 Sets x 12,10,8,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10,12,15,15,15 Reps
Day 1
Chest triceps
Est. 89 min
19 exercises
Push up with air clap
3 Sets x 6,8,10 Reps
declined clap push ups
2 Sets x 6 Reps
Supine medicine ball throw and catch
3 Sets x 6,8,10 Reps
Barbell Bench Press
6 Sets x 8,6,4,4,4,4 Reps
dead bugs
6 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 6,8,10,10,10 Reps
Sumo stance pall of press with band
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8,10,12,12,12 Reps
Suspended Push up
5 Sets x 12 Reps
Weighted Chest Dips
5 Sets x 20,15,12,12,12 Reps
Suspended flies
5 Sets x 12 Reps
Cable Chest press
3 Sets x 15,12,10 Reps
Cable Cross-Over
3 Sets x 10,12,15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10,8,6,6,6 Reps
RKC plank
5 Sets x 1 Reps
Weighted Tricep Dip
5 Sets x 10,12,15,15,15 Reps
Mid Cable Tricep Extension
4 Sets x 20,18,16,16 Reps
Cable Shoulder Extension
5 Sets x 12,10,8,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10,12,15,15,15 Reps
Day 2
legs
Est. 75 min
13 exercises
Barbell Clean
5 Sets x 8,8,6,4,2 Reps
Barbell Squat
6 Sets x 8,6,4,4,4,4 Reps
Cable Pallof Press with Rotation
4 Sets x 10 Reps
Barbell Front Squat
5 Sets x 6,8,10,10,10 Reps
Side plank and row
4 Sets x 12,10,8,8 Reps
Barbell Bulgarian Split Squat
6 Sets x 12,10,8,12,10,8 Reps
Suspended reverse planks
3 Sets
Barbell Squat with Narrow Stance
5 Sets x 10,12,15,15,15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Seated Cable calf pull
4 Sets x 15,12,10,10 Reps
Barbell Hack Squat
5 Sets x 12,10,8,8,8 Reps
Sissy Squat
4 Sets x 12 Reps
Weight Plate Sissy Squat
4 Sets x 12 Reps
Day 3
Back biceps
Est. 71 min
16 exercises
Clap pull ups
3 Sets x 20 Reps
explosive Sumo rows
5 Sets x 10,8,6,4,2 Reps
Weighted Wide Grip Pull Ups
5 Sets x 10,8,6,6,6 Reps
Rope grip pull ups
5 Sets x 12,10,8,8,8 Reps
Subscapularis pull ups
3 Sets x 10,8,6 Reps
One-Arm Chin-Up
3 Sets x 6,4,3 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 12,10,8,8,8 Reps
Elky Sumo rows
6 Sets x 10,8,6,4,4,4 Reps
Cable One-Arm Row
5 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 8,6,4,4,4 Reps
Dumbbell Preacher Curl
5 Sets x 12,10,8,8,8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
5 Sets x 12,10,8,8,8 Reps
Cable Reverse Curl
5 Sets x 20,18,16,16,16 Reps
Bench Leg Raise (Supine)
4 Sets x 20 Reps
Weighted Crunch
5 Sets x 20,15,12,12,12 Reps
Smith Machine Crunch
5 Sets x 15,12,10,10,10 Reps
Day 4
Shoulders
Est. 56 min
13 exercises
Barbell Push Press
5 Sets x 10,8,6,4,2 Reps
Barbell Shoulder Press
6 Sets x 8,6,4,4,4,4 Reps
Dumbbell Seated Arnold Press
6 Sets x 8,10,12,12,12,12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Lying rear cable delt fly
5 Sets x 12,10,8,8,8 Reps
Cable Rope Face Pull
5 Sets x 8,10,12,12,12 Reps
Barbell Upright Row
6 Sets x 12,10,8,8,8,8 Reps
Barbell Snatch Shrug
6 Sets x 8,10,12,12,12,12 Reps
Landmines
4 Sets x 15,12,10,10 Reps
Single leg barbell glute bridge
4 Sets x 12,10,8,8 Reps
Cable Hip Abduction
4 Sets x 15,12,10,10 Reps
Calf Press On Leg Press
6 Sets x 20,15,12,12,12,12 Reps
Seated Cable calf pull
6 Sets x 15,12,10,10,10,10 Reps
Day 5
Deadlifts
Est. 100 min
13 exercises
Sumo jump and high pull
4 Sets x 12 Reps
Barbell Sumo Deadlift
6 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Sumo paused squats
3 Sets x 12 Reps
Barbell paused Deadlifts
3 Sets x 12 Reps
Barbell Deadlift from Deficit
3 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Hanging Pike
5 Sets x 12 Reps
Barbell Ab Rollout
5 Sets x 12 Reps
Crunch
5 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
4 Sets x 12 Reps
