Dawn Patrol Muscle Mass
Bulking
Intermediate
Machine strength
Plan Details
The Dawn Patrol Muscle Mass routine by justinberrier is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a variation of the 5 Day Muscle Mass Split that JEFIT does. Rather than using the "bro split" method, this routine focuses on total body each day and recovering on cardio days (Tuesday and Thursday, or days 2 and 4).
Routine detail
Mon
Day 1
Est. 58 min
10 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Machine Inverted Row
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Barbell Clean Pull
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Pull Through
4 Sets x 12,10,8,6 Reps
Tue
Day 2
Est. 74 min
3 exercises
Stationary Bike
1 Set
Box Jump Multiple Response
5 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Day 3
Est. 58 min
10 exercises
Cable Rope Pullover (Supine)
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Barbell Good Morning
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Cable Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Deep Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 12,10,8,6 Reps
Thu
Day 4
Est. 95 min
3 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Fri
Day 5
Est. 58 min
10 exercises
Push-Up
4 Sets x 12,10,8,6 Reps
Bench Dip
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Spider Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Box Jump with Single-Leg Stabilization
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Sat
Optional/Choose day to repeat
Est. 0 min
0 exercises
This day is empty
Sun
Genesis 2:2
Est. 0 min
0 exercises
This day is empty
