Softgain
Bulking
Intermediate
Machine strength
Plan Details
The Softgain routine by julian.luedecke is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Softgainer Trainingsplan
Routine detail
Mon
Brust - Bizeps - Bauch
Est. 63 min
6 exercises
Machine Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Crunch
4 Sets x 10 Reps
Tue
Ruecken - Hintere Schultern - Cardio
Est. 109 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Cable Pullover (Supine)
4 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Rowing
4 Sets
Thu
Schulter - Trizeps - Nacken
Est. 65 min
8 exercises
Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Fri
Beine - Waden - Cardio
Est. 114 min
8 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Rowing
4 Sets
