ABCD MATTIA 2
Bulking
Advanced
Machine strength
Plan Details
The ABCD MATTIA 2 routine by boylady is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Intermediate bulking 4 days. full body with gym. feel free to do the 10 minutes warmup as you want . abs are optional but should be done once a week at least.
Routine detail
Day 1
A - Schiena / Bicipiti
Est. 134 min
10 exercises
Jump Rope
1 Set
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 20 Reps
Day 2
B - Petto / Tricipiti
Est. 144 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 99 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 10 Reps
Day 3
C - Gambe
Est. 127 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Sit-Up
3 Sets x 20 Reps
Day 4
D - Petto / Spalle
Est. 133 min
10 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Sit-Up
3 Sets x 20 Reps
