8.2
Bulking
Intermediate
Barbell
Plan Details
The 8.2 routine by JoMaseria is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Lunes
Est. 93 min
9 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Military Press
6 Sets x 1 Reps
Pull-Up (Hammer Grip)
5 Sets x 4 Reps
Barbell Row
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell One-Arm Bench Press
4 Sets x 20 Reps
Tue
Martes
Est. 85 min
10 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Thu
Jueves
Est. 47 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Military Press
4 Sets x 3 Reps
Barbell Push Press
4 Sets x 3 Reps
Kettlebell Push Press
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Fri
Viernes
Est. 54 min
6 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Bench Press
6 Sets x 3 Reps
Pull-Up (Hammer Grip)
3 Sets
Dip
3 Sets
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
