(Heavy) LIFTING by Svet
Bulking
Advanced
Machine strength
Plan Details
The (Heavy) LIFTING by Svet routine by LeonorMattos is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 days of heavy lifting! Session 1: LEGS Session 2: SHOULDERS Session 3: BACK & BICEPS Session 4: CHEST & TRICEPS OR MIX & MATCH Session 1+3 Session 2+4
Routine detail
Day 1
SESSION A: Legs
Est. 94 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Smith Machine Split Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 2
SESSION B: Shoulders & Abs
Est. 121 min
14 exercises
Barbell Military Press
5 Sets x 8 Reps
Kettlebell One-Arm Military Press
3 Sets x 10 Reps
Kettlebell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Dumbbell Cuban Press
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Kettlebell Bent Press
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
SESSION C: Back & Biceps
Est. 120 min
13 exercises
Machine Assisted Pull-Up
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
T Bar Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 4
SESSION D: Chest & Triceps
Est. 86 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Weighted Tricep Dip
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Plank
3 Sets
