Jake/Will Program
Bulking
Advanced
None
Plan Details
The Jake/Will Program routine by jakevmorrow is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Three heavy lifting days with one optional dynamic day. Increase weight by 5-15 pounds each week. After 4 weeks, have one recovering week.
Routine detail
Mon
New Workout
Est. 0 min
10 exercises
Jump Rope
1 Set
Machine Leg Press
4 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Sled pull
3 Sets x 4 Reps
Wed
New Workout
Est. 0 min
10 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
Machine Bench Press
4 Sets x 15 Reps
Fri
New Workout
Est. 0 min
10 exercises
Jump Rope
1 Set
Barbell Military Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Any
New Workout
Est. 0 min
5 exercises
Stationary Bike
1 Set
Barbell Front Squat
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
