The Total Package
Bulking
Intermediate
Machine strength
Plan Details
The The Total Package routine by colinjfleming is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A three-day, full-body strength and hypertrophy program.
Routine detail
Day 1
Squat
Est. 0 min
9 exercises
Hack Squat
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 2
Bench
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
Deadlift
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
5 Sets
