Ez All-round Plan
Bulking
Intermediate
Machine strength
Plan Details
The Ez All-round Plan routine by Xiel is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This separates the different muscle motions and groups and focuses on each of those per day. So the typical one day of workout will consist of one of the following: • Pull - Biceps and Back • Push - Triceps, Deltoids and Pectorals • Legs - Quadriceps, Hamstrings, Glutes and Calves And on top of those muscle groups, there will be an additional abdominal muscles workout every day. Made by Ez, inspired by friends’ and some online articles.
Routine detail
Day 1
Push & Abs
Est. 0 min
16 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Plank
3 Sets
Day 2
Pull & Abs
Est. 0 min
19 exercises
Pull-Up
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Air Bike
4 Sets x 10 Reps
Leg Raise
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 3
Cardio, Grip and Core
Est. 0 min
5 exercises
Treadmill Running
2 Sets
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Day 4
Legs & Abs
Est. 0 min
18 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Hip Thrust Machine
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Plank
4 Sets
Single-leg Kickback Machine
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 6
Full Body
Est. 0 min
24 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 7
PB
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Shoulder Press
8 Sets x 8 Reps
