Plateau Buster 2
Bulking
Intermediate
Machine strength
Plan Details
The Plateau Buster 2 routine by ThomMezak is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Legs/Core
Est. 77 min
10 exercises
Barbell Deadlift
4 Sets x 5 Reps
Seated Barbell Twist
3 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Air Bike
3 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 13 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Thu
Chest/Core
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Seated Barbell Twist
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 13 Reps
Push-Up
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Back
Est. 42 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 13 Reps
Pull-Up
3 Sets x 5 Reps
Sat
Arms
Est. 50 min
8 exercises
Bench Dip
3 Sets x 7 Reps
Barbell Tricep Extension
2 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 7 Reps
Barbell Spider Curl (Prone)
2 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Standing Bicep Pull
3 Sets x 8 Reps
Sun
Shoulders/Core
Est. 53 min
8 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Seated Barbell Twist
3 Sets x 10 Reps
Push-Up
3 Sets x 6 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Crunch with Hands Overhead
3 Sets x 13 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
