No Cardio / Quick
Bulking
Intermediate
Machine strength
Plan Details
The No Cardio / Quick routine by mjvancam is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A high intensity set of routines using typical rep counts in most exercises, but using high rep counts in early sets and declining as the muscles fatigue from the prior sets for finishing exercises. This routine is designed to be done very quickly. Packing as much activity into as little time as possible. Rest periods range from 30 seconds for small muscle movements to 60 seconds for squats, deadlifts and leg presses.
Routine detail
Day 1
Chest -- No Cardio / Quick
Est. 136 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 20 Reps
Machine Dip
5 Sets x 10 Reps
Cable Cross-Over
10 Sets x 20 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
10 Sets x 20 Reps
Treadmill Running
1 Set
Day 2
Legs -- No Cardio / Quick
Est. 124 min
8 exercises
Barbell Squat
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Barbell Deadlift
5 Sets x 20 Reps
Barbell Romanian Deadlift
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 3
Back -- No Cardio / Quick
Est. 113 min
9 exercises
T Bar Row
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Cable Seated Row
10 Sets x 20 Reps
EZ Bar Curl
5 Sets x 10 Reps
Cable Standing Curl
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
Shoulders -- No Cardio / Quick
Est. 110 min
9 exercises
Barbell Rear Military Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Cable Upright Row
10 Sets x 20 Reps
Treadmill Running
1 Set
Day 5
Arms -- No Cardio / Quick
Est. 129 min
8 exercises
EZ Bar Curl
5 Sets x 20 Reps
Barbell Preacher Curl
5 Sets x 20 Reps
Cable Standing Curl
10 Sets x 20 Reps
Cable Dual Overhead Curl
5 Sets x 20 Reps
EZ Bar Tricep Extension
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 6
Abs/Core -- No Cardio / Quick
Est. 135 min
6 exercises
Decline Crunch
5 Sets x 20 Reps
Weight Plate Rotation
5 Sets x 20 Reps
Back Hyperextension
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Treadmill Running
1 Set
Field Sports
1 Set
Day 11
Chest -- Approaching Failure
Est. 190 min
13 exercises
Barbell Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Dumbbell Decline Press
5 Sets x 20 Reps
Cable Cross-Over
5 Sets x 20 Reps
Machine Fly
5 Sets x 20 Reps
Leverage Decline Chest Press
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Machine Incline Chest Press
5 Sets x 20 Reps
Machine Dip
5 Sets x 20 Reps
EZ Bar Tricep Extension
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 11
Chest -- Approaching Failure
Est. 190 min
13 exercises
Barbell Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Dumbbell Decline Press
5 Sets x 20 Reps
Cable Cross-Over
5 Sets x 20 Reps
Machine Fly
5 Sets x 20 Reps
Leverage Decline Chest Press
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Machine Incline Chest Press
5 Sets x 20 Reps
Machine Dip
5 Sets x 20 Reps
EZ Bar Tricep Extension
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 12
Legs -- Approaching Failure
Est. 167 min
10 exercises
Barbell Squat
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 20 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Step-Up
5 Sets x 20 Reps
Machine Single-Leg Press
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Barbell Romanian Deadlift
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 13
Back -- Approaching Failure
Est. 199 min
14 exercises
Barbell Bent-Over Row
5 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 20 Reps
Barbell Deadlift
5 Sets x 20 Reps
T Bar Row
5 Sets x 20 Reps
T Bar Row
5 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 20 Reps
Cable V Bar Pulldown
5 Sets x 20 Reps
Cable Seated Row
5 Sets x 20 Reps
Dumbbell One-Arm Row
5 Sets x 20 Reps
Dumbbell Prone Incline Shrug
5 Sets x 20 Reps
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 20 Reps
Day 14
Shoulders -- Approaching Failure
Est. 186 min
13 exercises
Barbell Rear Military Press
5 Sets x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 20 Reps
Dumbbell Seated Arnold Press
5 Sets x 20 Reps
Leverage Shoulder Press
5 Sets x 20 Reps
Barbell Shrug
5 Sets x 20 Reps
Barbell Upright Row
5 Sets x 20 Reps
Dumbbell Upright Row
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell One-Arm Front Raise
5 Sets x 20 Reps
Dumbbell Bent-Over Raise
5 Sets x 20 Reps
Cable Reverse Fly
5 Sets x 20 Reps
Cable Upright Row
5 Sets x 20 Reps
Treadmill Running
1 Set
Day 15
Arms -- Approaching Failure
Est. 190 min
14 exercises
EZ Bar Curl
5 Sets x 20 Reps
Barbell Preacher Curl
5 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 20 Reps
Dumbbell Incline Curl
5 Sets x 20 Reps
Cable Standing Curl
5 Sets x 20 Reps
Cable Dual Overhead Curl
5 Sets x 20 Reps
Preacher Curl Machine
5 Sets x 20 Reps
Machine Dip
5 Sets x 20 Reps
EZ Bar Tricep Extension
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Machine Tricep Extension
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Treadmill Running
1 Set
