Jackson’s Weekly Routine
Bulking
Intermediate
Machine strength
Plan Details
The Jackson’s Weekly Routine routine by fqxxdw is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building muscle fast and maintaining consistent muscle growth.
Routine detail
Mon
Chest, Tri, Shoulders
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Tue
Back & Bi
Est. 0 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Wed
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 21 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Thu
Back & Chest
Est. 0 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Fri
Arms & Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Sat
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 21 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
