Prime Program
Bulking
Intermediate
Barbell
Plan Details
The Prime Program routine by Piyush08. is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is for strength and hypertrophy both. It will help you to gain massive amount of strength with big muscles. The focus on this program is on every muscle but your back will grow massively as there are deadlifts in this. Must try this program
Routine detail
Day 1
Legs and Shoulders
Est. 98 min
9 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 24 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 25 Reps
Day 2
Back and Biceps
Est. 60 min
6 exercises
Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 3
Chest and triceps
Est. 55 min
6 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
