Intermediate Routine (personal)
Bulking
Intermediate
Barbell
Plan Details
The Intermediate Routine (personal) routine by saintanskii is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Chest and Triceps
Est. 54 min
8 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 14 Reps
Tue
Legs and Abs
Est. 55 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Seated Leg Tuck
2 Sets x 14 Reps
Forearm Plank with Hip Abduction
2 Sets x 14 Reps
Side Plank
2 Sets x 14 Reps
Side Plank
2 Sets x 14 Reps
Air Bike
2 Sets x 14 Reps
Wed
Cooldown and Rebuild
Est. 0 min
0 exercises
This day is empty
Thu
Back and Abs
Est. 59 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Seated Leg Tuck
2 Sets x 14 Reps
Forearm Plank with Hip Abduction
2 Sets x 14 Reps
Side Plank
2 Sets x 14 Reps
Side Plank
2 Sets x 14 Reps
Decline Oblique Crunch
2 Sets x 14 Reps
Fri
Biceps and Shoulders
Est. 67 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Sat
Rest and Rebuild
Est. 0 min
0 exercises
This day is empty
Sun
Rest and Rebuild
Est. 0 min
0 exercises
This day is empty
