Killmonger Workout
Bulking
Intermediate
Barbell
Plan Details
The Killmonger Workout routine by averyfro is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Pull & Posterior
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Tue
Rest & Abs
Est. 29 min
5 exercises
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Wed
Chest, Shoulders, and Triceps
Est. 47 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 8 Reps
Thu
Legs & Core
Est. 59 min
9 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Back & Biceps
Est. 47 min
7 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
Rest & Abs
Est. 30 min
5 exercises
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sun
Chest, Shoulder, Triceps
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
