RPT
Bulking
Advanced
Machine strength
Plan Details
The RPT routine by bvdh1972 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Chest / Back / Shoulders Workouts Ex 1 8,8,4,6,8 Ex 2 6,8,10 Ex 3 6,8,10 Legs Ex 1 8,8,6,8,10 Ex 2 8,10,12,14 Arms Ex 1 8,6,8,10 Ex 2 6,8,10
Routine detail
Day 1
Chest & Abs
Est. 50 min
6 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Day 2
Back & Abs
Est. 49 min
6 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Plank
4 Sets
Day 3
Shoulders & Abs
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 25 Reps
Day 4
Legs
Est. 52 min
7 exercises
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Calf Raise
3 Sets x 10 Reps
Day 5
Arms
Est. 45 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
