Shortcut to Size
Bulking
Intermediate
Machine strength
Plan Details
The Shortcut to Size routine by louis.boff is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps & Calves
Est. 77 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Tue
Back, Biceps & Abs
Est. 82 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Wed
Cardio
Est. 65 min
3 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Swimming
1 Set
Thu
Delts, Traps & Calves
Est. 64 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Fri
Legs & Abs
Est. 52 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
