maddies plan
Bulking
Advanced
Machine strength
Plan Details
The maddies plan routine by Mcthomas1 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Very well developed program for any females or males trying to tone their muscles and bulk up. Sport specific to Volleyball and Soccer
Routine detail
Mon
butt and hamstrings
Est. 53 min
9 exercises
deadlifts/rdl
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
dumbbell split squats
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 8 Reps
Wed
arms
Est. 49 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Thu
legs
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets
Dumbbell Step-Up
2 Sets x 10 Reps
Sat
cardio and core
Est. 29 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Weight Plate Russian Twist
3 Sets x 20 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Step Machine
1 Set
