Muscle Building Routine (75% 1-RM)
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Building Routine (75% 1-RM) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Scientific research published in 2021 from a group at the University of Cambridge showed 70 percent of one repetition maximum worked best for building muscle. Study author Eugene Terentjev said that their mathematical model suggests that loads of 70% are a more efficient method for muscle growth because too low a load will not activate titin enough, while too high a load will cause exhaustion to the muscles. The idea behind this routine is to use approximately 70% of the most weight you can handle for each of the 21 exercises in the routine. For example, if 225-pounds is the most weight you can handle on a bench press, for one repetition, then you would use about 160-pounds for your sets following your warmed-up set(s). Stray Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Legs & Core
Est. 58 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10,8,6 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Wed
Workout 2: Chest & Shoulder
Est. 64 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,8,8 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 10,8,8,8 Reps
Barbell Push Press
4 Sets x 6 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Sat
Workout 3: Back & Bicep
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
