Mike's Intermediate Linear Periodization Bulking Routine
Bulking
Intermediate
Machine strength
Plan Details
The Mike's Intermediate Linear Periodization Bulking Routine routine by mmichonski is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Glutes
Est. 40 min
6 exercises
Barbell Hip Thrust
4 Sets x 5 Reps
Back Hyperextension
3 Sets x 12 Reps
Glute Kickback
2 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Upper
Est. 54 min
7 exercises
Pull-Up
3 Sets x 7 Reps
Barbell Push Press
3 Sets x 8 Reps
T Bar Row
4 Sets x 7 Reps
Cable Incline Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Day 3
Glutes
Est. 36 min
5 exercises
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Glute Kickback
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Day 4
Upper
Est. 57 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
