Bigger Leaner Stronger Wildcard
Bulking
Intermediate
Machine strength
Plan Details
The Bigger Leaner Stronger Wildcard routine by wildcard3 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Abs
Est. 58 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Air Bike
3 Sets
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Leg Raise
3 Sets
Day 2
Back and Calves
Est. 80 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
Shoulders and Abs
Est. 50 min
6 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets
Decline Crunch
3 Sets
Day 4
Legs
Est. 50 min
5 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Day 5
Upper Body and Abs
Est. 73 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Wood Chop
3 Sets
Barbell Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets
Day 6
Cardio
Est. 83 min
5 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Jump Rope
1 Set
Running
1 Set
Rowing
1 Set
