NaglePower
Bulking
Intermediate
Machine strength
Plan Details
The NaglePower routine by scottgrauscher is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3-day split getting back into it
Routine detail
Day 1
Chest and Triceps
Est. 100 min
11 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 25 Reps
Weighted Plank
3 Sets x 30 Reps
Day 2
Back and Biceps
Est. 84 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Day 3
Shoulders and legs
Est. 80 min
8 exercises
Barbell Military Press
5 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Weighted Plank
3 Sets x 30 Reps
Day 9
Abs alternatives
Est. 44 min
7 exercises
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
