The Muscle Building Workout Routine
Bulking
Intermediate
Machine strength
Plan Details
The The Muscle Building Workout Routine routine by dieandgo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Upper/ Lower routine from: https://www.aworkoutroutine.com/the-muscle-building-workout-routine/ The reps described in the routine are the upper threshold of reps. If it says do 8 reps then that is the max reps you should do of a rep range. The rep ranges are between 3 reps. If it says 8 reps the range is 6-7-8, for 10 reps the range is 8-10, 12 is 10-12 and for 15 reps 12-15. If you hit the max reps in one set and the rest of the sets are in the rep range you can increase the weight.
Routine detail
Mon
Upper Body A
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Tue
Lower Body A
Est. 45 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Thu
Upper Body B
Est. 48 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
2 Sets x 15 Reps
Fri
Lower Body B
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
