2023 Size & Strength
Bulking
Intermediate
Dumbbell
Plan Details
The 2023 Size & Strength routine by Roddychristian is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and takthe go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest/Triceps
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Dip
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Day 2
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 3
Shoulders & Forearms
Est. 0 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 20 Reps
Day 4
Back & Biceps
Est. 0 min
9 exercises
Barbell Clean
5 Sets x 3 Reps
Barbell Deadlift
1 Set x 8 Reps
Kettlebell One-Arm Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Scissor Kick
3 Sets x 30 Reps
Leg Raise
3 Sets x 15 Reps
