Mason Weekly Plan
Bulking
Intermediate
None
Plan Details
The Mason Weekly Plan routine by topsecretau is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Day 1
Chest and Back
Est. 68 min
7 exercises
Smith Machine Bench Press (Wide Grip)
4 Sets x 12,10,8,6 Reps
Smith Machine Incline Bench Press (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 8 Reps
Day 2
Legs
Est. 57 min
6 exercises
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Reverse Lunge
4 Sets x 12,10,8,6 Reps
Day 3
Arms
Est. 64 min
7 exercises
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Abs & Cardio
Est. 155 min
6 exercises
Elliptical Training
3 Sets
Crunch
4 Sets x 30 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Indoor Cycling
3 Sets
Hanging Leg Raise
4 Sets x 15,12,10,10 Reps
Plank
3 Sets
Day 6
Shoulders and Back
Est. 68 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Cable Deltoid Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Day 7
Chest and Legs
Est. 65 min
7 exercises
Smith Machine Bench Press (Wide Grip)
4 Sets x 10,8,6,4 Reps
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 10,20,30,40 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
