Reboot
Bulking
Intermediate
Machine strength
Plan Details
The Reboot routine is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Slightly more leg and shoulder focused Routine. Supersets to keeps the heart rate up. Also includes rest days (for me is active rest with sport ) Focuses on higher reps, slow and controlled movements and individual muscle groups.
Routine detail
Mon
Legs 1
Est. 64 min
8 exercises
Barbell Sumo Deadlift
3 Sets x 12 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Sled Push
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Tue
Shoulders & Abs
Est. 160 min
13 exercises
Pull-Up
3 Sets x 15 Reps
Seated Bench Leg Pull-In
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 15 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Stability Ball Pull-In
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Walking
1 Set
Wed
Legs 2
Est. 111 min
9 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Bodyweight Wall Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Step Machine
1 Set
Thu
Hockey Training/rest
Est. 47 min
1 exercise
Field Sports
1 Set
Fri
Back, Biceps & Abs (2 routine options)
Est. 184 min
17 exercises
Pull-Up
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Reverse Crossover
4 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 15 Reps
Sat
Hockey/Swimming
Est. 0 min
0 exercises
This day is empty
Sun
Shoulders, Chest & Triceps
Est. 173 min
13 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Smith Machine Rear Shoulder Press
4 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Walking
1 Set
Any
legs 3
Est. 72 min
4 exercises
Machine Leg Press
4 Sets x 50 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
