Die bitch die
General
Intermediate
Machine strength
Plan Details
The Die bitch die routine by ChristopherGSO is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Quads and Calfs A
Est. 0 min
7 exercises
Hack Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Mon
Chest/Shoulders Week B
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
steering wheel
3 Sets x 8 Reps
Tue
Chest/Triceps Week A
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Around the World
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Tue
Glutes and Hamstrings B
Est. 0 min
8 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Wed
Back / Abs Week A
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Wed
Back Week B
Est. 0 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Machine Back Extension
4 Sets x 10 Reps
Thu
Legs and Abs weekA
Est. 0 min
9 exercises
Barbell Single-Leg Squat
3 Sets x 8 Reps
single leg leg-press
3 Sets x 8 Reps
single calf press
3 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
single leg extensions
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Oblique Crunch
4 Sets x 8 Reps
Kettle Bell Masons
3 Sets x 20 Reps
Thu
Bicep/Tricep/Forarms
Est. 0 min
8 exercises
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 10 Reps
battle ropes
3 Sets
Fri
Biceps/Shoulders Week A
Est. 0 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Legs and Abs weekB
Est. 0 min
10 exercises
Barbell Single-Leg Squat
3 Sets x 8 Reps
single leg leg-press
3 Sets x 8 Reps
single calf press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
single leg extensions
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Oblique Crunch
4 Sets x 8 Reps
Kettle Bell Masons
3 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
ABS
Est. 0 min
7 exercises
Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Any
swimming
Est. 0 min
1 exercise
Swimming
4 Sets
