Octobre-Novembre
Bulking
Advanced
Machine strength
Plan Details
The Octobre-Novembre routine by rider77 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs 1 (3-1-2-2 tempo)
Est. 41 min
4 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 1
Legs 2(4-1-3-2 tempo)
Est. 46 min
5 exercises
Barbell Lunge
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 2
Chest 1 (tempo 3-1-2-2)
Est. 31 min
3 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 2
Chest 2 (tempo 4-1-3-2)
Est. 47 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Day 3
Back 1 (Tempo 3-1-2-2)
Est. 37 min
4 exercises
Pull-Up
2 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Day 3
Back 2 (Tempo 4-1-3-2)
Est. 37 min
4 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Cable One-Arm Rotational Row
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Inverted Row
3 Sets x 20 Reps
Day 4
Shoulder 1 (tempo 3-1-2-2)
Est. 30 min
3 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 4
Shoulder 2(tempo 4-1-3-2)
Est. 7 min
1 exercise
Dumbbell Walking Lunge
3 Sets x 8 Reps
