Srenght and Volume
Bulking
Intermediate
Machine strength
Plan Details
The Srenght and Volume routine by Pifu1 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Hombros y triceps
Est. 111 min
28 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Posterior Fly on Stability Ball
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Day 2
Piernas y abs
Est. 70 min
12 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
1 Set x 12 Reps
Weighted Hanging Knee Raise
1 Set x 12 Reps
Smith Machine Reverse Calf Raise
1 Set x 12 Reps
Weighted Hanging Knee Raise
1 Set x 12 Reps
Smith Machine Reverse Calf Raise
1 Set x 12 Reps
Weighted Hanging Knee Raise
1 Set x 12 Reps
Smith Machine Reverse Calf Raise
1 Set x 12 Reps
Weighted Hanging Knee Raise
1 Set x 12 Reps
Machine Seated Calf Raise
10 Sets x 12 Reps
Barbell Ab Rollout
4 Sets x 10 Reps
Day 3
Espalda y biceps
Est. 81 min
17 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Zottman Curl
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Zottman Curl
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Zottman Curl
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Day 4
Pecho y triceps
Est. 82 min
17 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 12 Reps
Dip
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 12 Reps
Dip
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 12 Reps
Dip
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 5
Gluteos y abs
Est. 83 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Barbell landmine
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
