15-20 Reps of Hell
Bulking
Intermediate
Machine strength
Plan Details
The 15-20 Reps of Hell routine by Propyless is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Delts, Chest & Triceps
Est. 82 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Tue
Back Quads Biceps Calf
Est. 81 min
6 exercises
Weighted Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Wed
Delts, Hams & Biceps
Est. 68 min
5 exercises
Machine Deltoid Raise
3 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Thu
Delts Chest Triceps Calf
Est. 78 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Fri
Quads, Back & Biceps
Est. 61 min
5 exercises
Manspread
3 Sets x 20 Reps
Box Walk
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Sat
Delts Triceps Calf Hams
Est. 86 min
6 exercises
Cable Lateral Raise
3 Sets x 20 Reps
Cable Reverse Fly
4 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Sun
Smash & Dash
Est. 4 min
1 exercise
Downward Facing Dog
3 Sets x 20 Reps
