Simple intermediate routine
Bulking
Intermediate
Machine strength
Plan Details
The Simple intermediate routine routine by PekiX3 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High intensity workouts for maximum muscle gain.
Routine detail
Mon
Chest and Shoulder day
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Upright row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Tue
Back + Biceps + Forearm
Est. 62 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Lat pd
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Weight wrist curl
3 Sets x 8 Reps
Reverse weight wrist curl
3 Sets x 8 Reps
Wed
Legg + Abs
Est. 81 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Thu
Chest + Shoulder + Tricep
Est. 66 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Fri
Back and Biceps day
Est. 54 min
7 exercises
Barbell Deadlift
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sun
Legg day
Est. 59 min
7 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
