Work Hard, Train Harder.
Bulking
Advanced
Machine strength
Plan Details
The Work Hard, Train Harder. routine by jnrrr__ is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
For every set, increase your weight and consistently take a step further. A training plan is useless without a Fueled Diet to energize your body.
Routine detail
Day 1
Back
Est. 63 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 2 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse T Bar Row
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 2
Chest & Arms
Est. 81 min
9 exercises
Barbell Bench Press
5 Sets x 2 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
EZ Bar Curl
5 Sets x 12,8,6,6,4 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Day 3
Legs
Est. 54 min
6 exercises
Barbell Squat
5 Sets x 2 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 4
Shoulder & Abs
Est. 63 min
8 exercises
Barbell Military Press
5 Sets x 2 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
