Strength Focus
Bulking
Intermediate
Barbell
Plan Details
The Strength Focus routine by tragland is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Upper Body - Tue and Thur
Est. 48 min
5 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
military pushup
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Any
ISSM Shoulders and Legs
Est. 54 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Posture Shrugs
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Farmers Carry
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Any
Shoulders and Legs - Wed
Est. 88 min
9 exercises
Leverage Shoulder Press
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Any
Squat Day - Mon and Fri
Est. 46 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Any
Abs
Est. 15 min
3 exercises
Plank
3 Sets
Bench Leg Pull-In
3 Sets x 15 Reps
Single Arm Plank
3 Sets
