Base based routine
Bulking
Advanced
Barbell
Plan Details
The Base based routine routine by alexander.smeshnoy is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Tue
Back
Est. 99 min
40 exercises
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Deadlift
1 Set x 10 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Thu
Chest
Est. 121 min
40 exercises
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 20 Reps
Dip
1 Set x 20 Reps
Leg Raise
1 Set x 30 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 20 Reps
Dip
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Any
Legs
Est. 100 min
35 exercises
Barbell Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 2 Reps
Machine Leg Press
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Leg Raise
1 Set x 30 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
Hanging Leg Raise
1 Set x 20 Reps
Barbell Squat
1 Set x 10 Reps
