Elliott program
Bulking
Intermediate
Machine strength
Plan Details
The Elliott program routine by ElliottArmen is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Want to build a bigger and stronger chest? This 6 week chest routine split will help you build that sculpted, bigger and defined chest you have always been looking for. This workout routine is mainly focused upon building a bigger and stronger chest over a 6 week split. In this routine you will be training your pecs twice a week while targeting the muscles from the upper to lower pecs through flat, incline and decline bench/dumbbell and machine exercises. During the routine the first set of any exercises will consist of 12 reps and decrease in reps while increasing in amount of weight. This will encourage the individual to lift heavier weights and promote hypertrophy. This is through the use a pyramid set structure where you will perform a weight that you are able to manage 12 repetitions with and increase the weight as you perform 10 reps, 8 and then finally 6. There is no need to push beyond 4 sets for each exercise as by performing the set amount of reps and sets will increase muscle fullness, strength and help build a bigger chest that you are looking for. Simple, easy and effective.
Routine detail
Day 1
Weeks 1 - 3 Chest
Est. 0 min
13 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Day 2
Week 1 - 3 Leg
Est. 0 min
10 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Weighted Hanging Knee Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 3
Week 1 - 3 Biceps & Abs
Est. 0 min
17 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Day 4
Body Weight
Est. 0 min
7 exercises
Pompes archer
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
