ADONIS ? MILITARY POWER
Bulking
Intermediate
None
Plan Details
The ADONIS ? MILITARY POWER routine is a 27 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pre Military Workout
Routine detail
Day 1
TUE – Upper Body A
Est. 0 min
6 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
WED – Lower Body & Core
Est. 0 min
7 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Plank
2 Sets
Day 3
THU – Upper Body B
Est. 0 min
7 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Cable One-Arm Tricep Extension
2 Sets x 10 Reps
Day 4
New workout
Est. 0 min
0 exercises
This day is empty
Day 5
SAT – Lower Body & Core
Est. 0 min
7 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Plank
2 Sets
Day 6
SUN – Arms Special + Cardio
Est. 0 min
7 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
2 Sets x 15 Reps
Step Machine
1 Set
Day 7
New workout
Est. 0 min
0 exercises
This day is empty
Day 8
TUE – Upper Body A
Est. 0 min
7 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Plank
3 Sets
Day 9
WED – Lower Body & Core
Est. 0 min
7 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Lying Corkscrew
3 Sets x 12 Reps
Day 10
THU – Upper Body B
Est. 0 min
7 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Day 11
New workout
Est. 0 min
0 exercises
This day is empty
Day 12
SAT – Lower Body & Core
Est. 0 min
7 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 15 Reps
Day 13
SUN – Arms Special + Cardio
Est. 0 min
7 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
2 Sets x 15 Reps
Step Machine
1 Set
Day 14
New workout
Est. 0 min
0 exercises
This day is empty
Day 15
TUE – Upper Body A + HIIT
Est. 0 min
8 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 16
WED – Lower Body & Core
Est. 0 min
8 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Lying Corkscrew
3 Sets x 12 Reps
Rotational Crunch
2 Sets x 12 Reps
Day 17
THU – Upper Body B + HIIT
Est. 0 min
8 exercises
Rowing
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 18
New workout
Est. 0 min
0 exercises
This day is empty
Day 19
SAT – Lower Body & Core
Est. 0 min
9 exercises
Recumbent Bike
1 Set
Bodyweight Squat
1 Set x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 20
SUN – Arms Special + Cardio
Est. 0 min
7 exercises
Machine Ab Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 15 Reps
Step Machine
1 Set
Day 21
New workout
Est. 0 min
0 exercises
This day is empty
Day 22
TUE – Full Body HIIT A
Est. 0 min
4 exercises
Pull-Up
6 Sets x 12 Reps
Push-Up
6 Sets x 12 Reps
Dumbbell Squat
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Day 23
WED – Cardio Outdoor
Est. 0 min
1 exercise
Running
1 Set
Day 24
THU – Full Body HIIT B
Est. 0 min
4 exercises
Battle Ropes
3 Sets
Sled Drive
3 Sets x 10 Reps
Burpee
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 25
Est. 0 min
0 exercises
This day is empty
Day 26
New workout
Est. 0 min
0 exercises
This day is empty
Day 27
New workout
Est. 0 min
0 exercises
This day is empty
