MUSCLE TORTURE
Bulking
Advanced
Machine strength
Plan Details
The MUSCLE TORTURE routine by Pilotryan is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Work within 80-100% of your 1RM on all exercises. Chest + Back (supersets, no rest), Monday and Thursday Arms + Shoulders + Abs (supersets, no rest), Tuesday and Friday Legs + Abs, Wednesday and Saturday I do 3-4 hours of cardio a week outside of this routine. Eating very clean is essential. High carb loads should be taken in before and after workouts.
Routine detail
Mon
CHEST BACK
Est. 42 min
12 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Dip
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Deep Push-Up
4 Sets x 6 Reps
Tue
SHOULDERS ARMS ABS
Est. 40 min
10 exercises
Cable One-Arm Reverse Fly
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Machine Dip
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 6 Reps
Barbell Shoulder Press
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Decline Bench Leg Raise
5 Sets x 6 Reps
Decline Crunch
5 Sets x 6 Reps
Any
LEGS ABS
Est. 65 min
8 exercises
Machine Leg Extension
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 6 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Seated Calf Raise
10 Sets x 12 Reps
Decline Bench Leg Raise
5 Sets x 6 Reps
Decline Crunch
5 Sets x 6 Reps
Parallel Bar Leg Raise
5 Sets x 6 Reps
