Bromley-Kong
Bulking
Intermediate
Barbell
Plan Details
The Bromley-Kong routine by Justin.w.hall 1 is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Each phase is 4 weeks long. Starting around rpe 7 week 1 and increasing to rpe 9/10 for the final week.
Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Barbell JM Press
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Day 2
New Workout
Est. 0 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
6 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Barbell Push Press Behind the Neck
6 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 21 Reps
Day 4
New Workout
Est. 0 min
5 exercises
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
8 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Day 5
New Workout
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Rowing
3 Sets
Day 6
Spare Day Heavy / Cardio
Est. 0 min
4 exercises
Cable Wood Chop
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
7 Sets x 8 Reps
Treadmill Running
3 Sets
Day 7
Phase 2 Day 1
Est. 0 min
7 exercises
Barbell Military Press (Seated)
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 8
Phase 2 Day 2
Est. 0 min
6 exercises
Barbell Stiff-Leg Deadlift
10 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Day 9
Phase 2 Day 3
Est. 0 min
7 exercises
Barbell Bent-Over Row
9 Sets x 8 Reps
Cable Rope Seated Row
5 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 10
Phase 2 Day 4
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
9 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Incline Fly
5 Sets x 8 Reps
Cable Decline Chest Fly
4 Sets x 8 Reps
Day 11
Phase 2 Day 5
Est. 0 min
8 exercises
Barbell Squat with Narrow Stance
9 Sets x 8 Reps
Hack Squat (Narrow Stance)
7 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Day 12
Phase 3 Day 1
Est. 0 min
6 exercises
Barbell Push Press
7 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 13
Phase 3 day 2
Est. 0 min
4 exercises
Barbell Deadlift
10 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 14
Phase 3 day 3
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
6 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Day 15
Phase 3 day 4
Est. 0 min
5 exercises
Barbell Bench Press (Wide Grip)
7 Sets x 8 Reps
Barbell Floor Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 16
Phase 3 day 5
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
