strength + bulking
Bulking
Intermediate
Barbell
Plan Details
The strength + bulking routine by mohd.kouseh is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Thu
back
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
EZ Bar Curl
5 Sets x 12 Reps
Sat
chest, shoulder and tri
Est. 73 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Dip
5 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Sun
legs,back and bi
Est. 84 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Any
shoulder and chest
Est. 85 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dip
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
