Katuni Muscles
Bulking
Intermediate
Barbell
Plan Details
The Katuni Muscles routine by JosephMokano is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A simple routine
Routine detail
Day 1
Chest, Back & Abs
Est. 56 min
11 exercises
Treadmill Running
1 Set
Decline Crunch
4 Sets x 15 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 14,12,10,8,6 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 14,12,10,8,6 Reps
Day 2
Shoulders, Arms & Forearms
Est. 56 min
11 exercises
Elliptical Training
1 Set
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Smith Machine Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 14,12,10,8,6 Reps
Day 3
Legs & Abs
Est. 56 min
11 exercises
Stationary Bike
1 Set
Barbell Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 14,12,10,8,6 Reps
Machine Leg Extension
5 Sets x 14,12,10,8,6 Reps
Machine Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Decline Bench Alternating Leg Raise
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 10 Reps
Day 4
Chest & Back
Est. 42 min
8 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Decline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
T Bar Row
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Day 5
Shoulders & Bicep
Est. 62 min
12 exercises
Elliptical Training
1 Set
Barbell Push Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated Arnold Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Bench Dip
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Day 6
Legs, Forearms & Abs
Est. 75 min
14 exercises
Stationary Bike
1 Set
Barbell Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Front Squat
5 Sets x 14,12,10,8,6 Reps
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Machine Leg Curl (Prone)
5 Sets x 14,12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Plank
5 Sets
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
