BAS ULAN?
General
Intermediate
Machine strength
Plan Details
The BAS ULAN? routine by borasengul is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL
Routine detail
Day 1
Push A
Est. 0 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 2
Pull A
Est. 0 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 3
Legs A
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Jump Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 4
Push B
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 5
Pull B
Est. 0 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Day 6
Legs B
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Jump Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
