ATG Powerbuilding
Bulking
Intermediate
Dumbbell
Plan Details
The ATG Powerbuilding routine by aconitecamo is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squat
Est. 56 min
9 exercises
Pigeon Pushup
1 Set x 20 Reps
Elephant Walk
1 Set x 15 Reps
Wall Calf Stretch
1 Set x 6 Reps
Barbell Squat
3 Sets x 6 Reps
ATG Split Squat
3 Sets x 8 Reps
Poliquin Step Up
3 Sets x 12 Reps
Hack Squat
3 Sets x 20 Reps
Cable Reverse Squat
3 Sets x 20 Reps
QL Extension
3 Sets x 20 Reps
Day 2
Chest Press Upper Body
Est. 53 min
10 exercises
Dynamic Chest Stretch
1 Set x 6 Reps
Band Pull Apart
1 Set x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Powell Raise
3 Sets x 12 Reps
Smith Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Mobility
Est. 31 min
8 exercises
Tib Bar Curl
2 Sets x 20 Reps
Wall Calf Stretch
2 Sets x 6 Reps
ATG Split Squat
2 Sets x 1 Reps
Barbell Seated Good Morning
2 Sets x 12 Reps
Couch Stretch
2 Sets
Jefferson Curl
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Dumbbell External Rotation
2 Sets x 12 Reps
Day 4
Deadlift
Est. 60 min
10 exercises
Couch Stretch
1 Set
Trap 3 Raise
1 Set x 20 Reps
QL Extension
1 Set x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Single Keg RDL
3 Sets x 15 Reps
Single Leg Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 25 Reps
Tib Bar Curl
3 Sets x 25 Reps
Day 5
Shoulder Press Upper Body
Est. 54 min
9 exercises
Lat Stretch
1 Set x 6 Reps
Dynamic Chest Stretch
1 Set x 6 Reps
Paretial
1 Set x 10 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Trap 3 Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 6
Est. 0 min
0 exercises
This day is empty
Day 7
Est. 0 min
0 exercises
This day is empty
