Sick plan - Tejas
Bulking
Intermediate
Machine strength
Plan Details
The Sick plan - Tejas routine by Tejas.b is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan for Strength & Hypertrophy. 5 days a week Alternate Quad focused & Hamstrings + Glutes every other week All the best
Routine detail
Day 1
Push day
Est. 102 min
14 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Rope Deltoid Row
6 Sets x 8 Reps
Day 2
Pull Day
Est. 104 min
13 exercises
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Day 3
Leg Day
Est. 56 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Day 4
Upper Body Day
Est. 93 min
16 exercises
Push-Up
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Day 5
Hams & Glutes focused
Est. 81 min
11 exercises
Bodyweight Squat
1 Set x 80 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Single-Leg Calf Raise
6 Sets x 8 Reps
