NEXT
Bulking
Intermediate
Machine strength
Plan Details
The NEXT routine by JakubMierzwa is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
PUSH 01/KLATA
Est. 51 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dip
4 Sets x 4,6,8,10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10,12,12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6,8,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
PULL/ABS
Est. 41 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 4,6,8,10 Reps
Barbell Snatch Deadlift
4 Sets x 2 Reps
Machine Lat Pulldown
4 Sets x 6,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,15,15 Reps
Back Hyperextension
3 Sets x 6,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,10,10 Reps
Leg Raise
3 Sets x 20,30,30 Reps
Plank
3 Sets
Thu
PUSH 02/BARKI
Est. 36 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6,8,8,8 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Cable Deltoid Raise
3 Sets x 12,15,15 Reps
Cable Upright Row (Supine)
3 Sets x 15,20,20 Reps
Dip
4 Sets x 4,6,8,10 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Cable Cross-Over
3 Sets x 15,20,20 Reps
Fri
ARMS/ABS
Est. 18 min
9 exercises
EZ Bar French Press
3 Sets x 8,10,10 Reps
EZ Bar Curl
3 Sets x 8,10,10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8,10,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Cable Bicep Curl
3 Sets x 10,12,12 Reps
Leg Raise
3 Sets x 12,15,15 Reps
Plank
3 Sets
V-Up
3 Sets x 12,15,15 Reps
Sat
LEGS
Est. 32 min
5 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Bulgarian Split Squat
3 Sets x 8,10,10 Reps
Dumbbell Step-Up
3 Sets x 8,10,10 Reps
Plank
3 Sets
Side Bridge
3 Sets
