Standard drop set
Bulking
Advanced
Machine strength
Plan Details
The Standard drop set routine by SorenMoussavian is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Standard - Pyramid down
Routine detail
Mon
Chest, triceps & abs
Est. 83 min
18 exercises
Indoor Cycling
1 Set
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
6 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Side, in between & front situp bench
10 Sets x 10 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 8 Reps
Seated Bench Leg Raise
4 Sets x 14 Reps
HIIT cycling 15/30
1 Set
Chest stretch
1 Set
Triceps stretch
1 Set
Ab stretch
1 Set
Tue
Back & biceps
Est. 93 min
17 exercises
Indoor Cycling
1 Set
Barbell Deadlift
8 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Chin-Up
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Back Hyperextension
8 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Dual Overhead Curl
8 Sets x 8 Reps
Dumbbell Mixed Curl
6 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rope Hammer Curl
8 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Back stretch
1 Set
Biceps stretch
1 Set
Wed
Legs & abs
Est. 95 min
15 exercises
Indoor Cycling
1 Set
Machine Leg Press
8 Sets x 8 Reps
Machine Calf Raise
8 Sets x 8 Reps
Barbell Deep Squat
6 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Front Calf Press On Legpress Machine
6 Sets x 8 Reps
Side, in between & front situp bench
10 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Seated Bench Leg Raise
6 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Ab stretch
1 Set
Thu
Shoulders & forearm
Est. 54 min
12 exercises
Indoor Cycling
1 Set
Dumbbell Seated Shoulder Press
7 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Front Wrist Curl
4 Sets x 12 Reps
HIIT cycling 15/30
1 Set
Shoulder stretch
1 Set
Forearm stretch
1 Set
Fri
Legs, abs & lower back
Est. 64 min
10 exercises
Indoor Cycling
1 Set
Barbell Deep Squat
6 Sets x 10 Reps
Barbell Sumo Deadlift
6 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
HIIT cycling 15/30
1 Set
Leg stretch
1 Set
Ab stretch
1 Set
Back stretch
1 Set
Any
Extras
Est. 7 min
1 exercise
Road Cycling
1 Set
