Modern bulk 2018
Bulking
Intermediate
Barbell
Plan Details
The Modern bulk 2018 routine by stritimantis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
In this routine you can hit each muscle group twice. Note** in chest day i added 1 back exercise. in back day i added 1 chest exercise.
Routine detail
Mon
Chest/Trazp
Est. 45 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Tue
Back/Calves
Est. 46 min
6 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 45 Reps
Thu
Legs/Arms
Est. 49 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set
Barbell Standing Calf Raise
3 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sat
Delts/Arms/forearms
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
