Muscle Wiki Workout
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Wiki Workout routine by dj101 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body workout from musclewiki.org
Routine detail
Mon
Chest / Triceps
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Tue
Leg Day
Est. 59 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Wed
Shoulders / Biceps
Est. 58 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Thu
Abs / Cardio
Est. 31 min
5 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Fri
Back Day
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
