1/2 Week SS & 1/2 BP
Bulking
Advanced
Machine strength
Plan Details
The 1/2 Week SS & 1/2 BP routine by MartyOB is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I wanted to train each body part twice a week, also shot my body with a couple of SS days. Bodyweight day can just be cardio or a rest day, depending on how tired you are.
Routine detail
Mon
Chest & Back
Est. 68 min
10 exercises
Push-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Tue
Legs & Abs
Est. 53 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Squate on Bosu Ball
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Wed
Shoulders
Est. 64 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Thu
Bodyweight & Cardio
Est. 83 min
8 exercises
Bodyweight Floor Drag
1 Set x 10 Reps
Bodyweight Mid Back Extension On Floor
1 Set x 10 Reps
Bodyweight Shoulder Press From A Chair
1 Set x 10 Reps
glute ham raise
1 Set x 10 Reps
Superman
1 Set
Bird Dog
1 Set x 10 Reps
Tricep Push Up Upside Down Scullcrusher
1 Set x 10 Reps
Stationary Bike
1 Set
Fri
Chest & Bis
Est. 82 min
12 exercises
Cable External Rotation
3 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation with Arm up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Sat
Back, Shoulder & Tris
Est. 83 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Sun
Legs
Est. 47 min
7 exercises
Barbell Bench Squat
3 Sets x 10 Reps
Bulgarian split squat
3 Sets x 10 Reps
Squate on Bosu Ball
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
