volume plan2
Bulking
Intermediate
Barbell
Plan Details
The volume plan2 routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
each exercise with 4 sets and 12 reps in each set weights would remain same in each set,so took weight that u can do 4th set with 12 reps
Routine detail
Day 1
chest
Est. 77 min
6 exercises
Dumbbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 2
arms
Est. 82 min
7 exercises
Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 16 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
EZ bar preacher curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 3
back
Est. 93 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
shoulders
Est. 60 min
5 exercises
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Military Press (Seated)
4 Sets x 12 Reps
Day 6
legs
Est. 71 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
