Boss1
Bulking
Intermediate
Machine strength
Plan Details
The Boss1 routine by PeterChorazy is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Sets Reps 15,12,8,6
Routine detail
Day 1
Legs
Est. 66 min
10 exercises
Dumbbell Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Day 1
Abbs
Est. 37 min
6 exercises
Weighted Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Plank
3 Sets
Side Bridge
3 Sets
Day 2
Abs
Est. 0 min
0 exercises
This day is empty
Day 2
Chest/Core/Traps
Est. 53 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Day 3
Calved/Back
Est. 45 min
7 exercises
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 4
Shoulders/Core/Traps
Est. 45 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 5
Biceps/Triceps
Est. 53 min
8 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Day 6
Back, Abs, Traps
Est. 62 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 7
Chest/Triceps
Est. 52 min
8 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
