Nick Bare Fitness - 12 Week
Bulking
Intermediate
Machine strength
Plan Details
The Nick Bare Fitness - 12 Week routine by brennantoler is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hypertrophy and strength based routine.
Routine detail
Mon
Chest/Triceps - Bench Focus
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Kettlebell Alternating Floor Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Dip
4 Sets x 1 Reps
Tue
Back/Bicep - Hypertrophy Focus
Est. 62 min
8 exercises
Pull-Up
4 Sets x 1 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 15 Reps
Wed
Legs - Squat Focus
Est. 52 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Thu
Shoulders/Arms - Hypertrophy Focus
Est. 84 min
9 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Barbell Curl
6 Sets x 15 Reps
Barbell Bench Press (Close Grip)
6 Sets x 15 Reps
Fri
Back/Chest - Deadlift Focus
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row to Neck
4 Sets x 12 Reps
Pull-Up
4 Sets x 1 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Sat
Legs - Hypertrophy Focus
Est. 63 min
8 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Jefferson Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
