BWS Full Body A/B
Bulking
Intermediate
Machine strength
Plan Details
The BWS Full Body A/B routine by HaiChen is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This full body workout routine consists of 3 training days per week. You will alternate between “workout A” & “workout B” The exact days don’t matter for your workouts, but the key is to get at least one rest day in between each workout, getting 3 workouts in per week, and ensuring that you’re rotating between Workouts A and B. Abs and calves exercises can be thrown into the main workouts as well, or performed on rest days.
Routine detail
Day 1
Workout All
Est. 163 min
35 exercises
Barbell Squat
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 13 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Prone Deltoid Raise
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Day 2
Pull
Est. 54 min
11 exercises
Barbell Clean Deadlift
1 Set
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 13 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Incline Prone Y Raises
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 3
Neck & Posture Correction
Est. 38 min
10 exercises
Seated SternoCleidoMastoid Stretch (neck side)
4 Sets
Seated Anterior Scalene Stretch (neck front)
4 Sets
Lying SubOccipitals stretch (neck back) tennis/lacrosse ball
4 Sets
Chin Tucks (neck)
3 Sets x 15 Reps
Stability Ball Back Stretch
4 Sets
Foam Roller Thoracic Extension
3 Sets
Band Over-and-backs
3 Sets x 13 Reps
Band Pull Aparts
3 Sets x 13 Reps
Banded Y-Raise
3 Sets x 13 Reps
Push Up Plus
3 Sets x 13 Reps
Day 4
Forearms
Est. 44 min
6 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Dynamic Barbell Suitcase Hold
4 Sets x 10 Reps
Dumbell Wipers
4 Sets x 10 Reps
Wrist Roller
4 Sets x 60 Reps
Day 5
Rotator Cuff Routine
Est. 17 min
3 exercises
Full Can Exercise
3 Sets x 8 Reps
Side-lying External Rotation w/ towel
3 Sets x 8 Reps
External Rotation Cable Pull
3 Sets x 8 Reps
Day 12
hotel
Est. 40 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
