Lactic Acid Training
Bulking
Advanced
Machine strength
Plan Details
The Lactic Acid Training routine by BillSumrall is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday, Wednesday, and Friday - Run exercise for like muscle groups in a circuit ex: leg press, goblet squat, leg extension, leg press, goblet squat, etc. Tuesday, Thursday, Saturday - moderate conditioning work in the early session (tues/thurs) and heavy, high intensity load for the evening workouts.
Routine detail
Mon
Legs, Back, and Chest 1
Est. 73 min
9 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Incline Chest Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 25 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 25 Reps
Tue
Conditioning Workout 1
Est. 28 min
3 exercises
Dumbbell Reverse Fly
4 Sets x 20 Reps
Dumbbell Calf Raise with Overhead Iso Hold
4 Sets x 25 Reps
Ab Burner Circuit; Crunches, Farmer Walk, Reverse Crunches, Farmer Walk. One minute each, AMRAP.
4 Sets x 1 Reps
Tue
Evening Session
Est. 35 min
3 exercises
Barbell Deadlift
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Leverage Machine Iso Row
6 Sets x 8 Reps
Wed
Shoulders, Triceps and Biceps
Est. 73 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 25 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 25 Reps
Thu
Abs and Hams
Est. 28 min
4 exercises
Ab Burner Circuit; Crunches, Farmer Walk, Reverse Crunches, Farmer Walk. One minute each, AMRAP.
4 Sets x 1 Reps
Machine Leg Press (Wide Stance)
3 Sets x 6 Reps
Glute Ham Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 25 Reps
Thu
Evening Session 2
Est. 35 min
3 exercises
Barbell Bench Press
6 Sets x 8 Reps
Machine Seated Row
6 Sets x 8 Reps
Pull-Up (Hammer Grip)
6 Sets x 8 Reps
Fri
Back, Rear Delts, Calves
Est. 60 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 25 Reps
Dumbbell Calf Raise
4 Sets x 25 Reps
Dumbbell Rear Delt Row
3 Sets x 6 Reps
Dumbbell Iron Cross
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 25 Reps
Sat
Back, Shoulders, Legs, Abs
Est. 44 min
4 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 12 Reps
