The Ultimate Male Physique 1.1
Bulking
Advanced
Machine strength
Plan Details
The The Ultimate Male Physique 1.1 routine by msf1990 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
STRENGTH
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 4 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 4 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
HYPERTROPHY Vertical
Est. 54 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
HYPERTROPHY Horizontal
Est. 50 min
5 exercises
Machine Bench Press
3 Sets x 7 Reps
Dumbbell Lunge
3 Sets x 7 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 4
HYPERTROPHY Volume
Est. 59 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 5
Plus
Est. 65 min
9 exercises
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 8 Reps
