12 Week Model Body Plan
Bulking
Intermediate
Body
Plan Details
The 12 Week Model Body Plan routine by BrandonLoyfman is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 167 min
16 exercises
Treadmill Running
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 162 min
16 exercises
Treadmill Running
3 Sets
Smith Machine Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Soleus and Achilles Stretch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Wed
Back And Biceps
Est. 166 min
16 exercises
Treadmill Running
3 Sets
Runner's Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Thu
Shoulders And Abs
Est. 177 min
20 exercises
Treadmill Running
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Snatch
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Fri
Cardio
Est. 84 min
5 exercises
Treadmill Running
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Sat
Cardio And Abs
Est. 119 min
11 exercises
Treadmill Running
3 Sets
Soleus and Achilles Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Runner's Stretch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Sun
Cardio
Est. 84 min
5 exercises
Treadmill Running
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
