Black Adam Training
Bulking
Advanced
Dumbbell
Plan Details
The Black Adam Training routine by IronAntlerAthletics is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
My take on The Rock’s workout plan for Black Adam. Mix of heavy and light weights. All the compound exercises including isolation workouts. This is meant to be a 12 week advanced plan. After this workout , you should move into a PPL. This workout will test your absolute strength and endurance. And is a fun way to mix it up in the gym.
Routine detail
Day 1
Chest Day
Est. 0 min
11 exercises
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Hex Press
4 Sets x 8 Reps
Bench Dip
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
9 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 5 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Stationary Bike
1 Set
Day 3
Biceps + Triceps
Est. 0 min
8 exercises
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Day 4
Back
Est. 0 min
10 exercises
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 5
Shoulders
Est. 0 min
10 exercises
Barbell Military Press
1 Set x 12 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 6 Reps
Day 6
Cardio
Est. 0 min
1 exercise
Treadmill Running
1 Set
