Shortcut to size
Bulking
Intermediate
Barbell
Plan Details
The Shortcut to size routine by jsatov2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Tricep
Est. 85 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 8 Reps
Barbell Seated Calf Raise
5 Sets x 8 Reps
Tue
Back, Bicep, Abs
Est. 86 min
10 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Crunch
3 Sets x 28 Reps
Oblique Crunch
3 Sets x 8 Reps
Thu
Shoulders, Traps, and calves
Est. 89 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Barbell Shrug
5 Sets x 15 Reps
Barbell Seated Calf Raise
5 Sets x 30 Reps
Machine Calf Raise
5 Sets x 30 Reps
Sat
Legs and abs
Est. 89 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Single-Leg Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
