Flex This
Bulking
Intermediate
Barbell
Plan Details
The Flex This routine by jlhflex is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This has been my routine for 15+ years. I will change up exercises, sets and reps but for the most part this is the foundation for the routine that has helped countless clients, athletes, bodybuilders, etc meet their goals.
Routine detail
Mon
chest and tris
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
back and bis
Est. 48 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Wed
Arms
Est. 49 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Wed
calves wed part 2
Est. 19 min
3 exercises
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Thu
legs
Est. 43 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Fri
shoulders
Est. 47 min
6 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
