heavy days
Bulking
Advanced
Machine strength
Plan Details
The heavy days routine by pogs2 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and lower back
Est. 150 min
23 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Tue
HIIT
Est. 185 min
3 exercises
Rowing
3 Sets
Step Machine
3 Sets
Yoga
3 Sets
Wed
Back and arms
Est. 103 min
16 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Thu
Abs and core
Est. 113 min
9 exercises
Jump Rope
3 Sets
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Stability Ball V-Up
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Fri
Shoulders and legs
Est. 166 min
25 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
