Crusade 2017
Bulking
Intermediate
Machine strength
Plan Details
The Crusade 2017 routine by bamcdaniel is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
16-Week Powerlifting/Bodybuilding Hybrid Program *Last one of each day is for burnout. 25-20-15-10 drop set. **Arm day is 3 supersets. AA-BB-CC
Routine detail
Mon
Bench
Est. 48 min
5 exercises
Cable Cross-Over
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Machine Shoulder Press
1 Set x 70 Reps
Tue
Deadlift
Est. 48 min
5 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 25 Reps
Dumbbell Shoulder Shrug
1 Set x 70 Reps
Thu
Squat
Est. 45 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Leg Press
1 Set x 70 Reps
Fri
Arms
Est. 57 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
EZ Bar Curl
1 Set x 70 Reps
Cable Tricep Pushdown (Rope)
1 Set x 70 Reps
