Bare Bones - Viking
Bulking
Intermediate
Machine strength
Plan Details
The Bare Bones - Viking routine by Jurkel is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Every muscle group twice a week. 5 days/week
Routine detail
Day 1
Upper
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Day 2
Lower
Est. 54 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Day 3
Pull
Est. 60 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 4
Push
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 5
Leg
Est. 59 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 50 Reps
