Ali's 7-Day Mass Split
Bulking
Intermediate
None
Plan Details
The Ali's 7-Day Mass Split routine by 3laooe_yt is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
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Est. 0 min
7 exercises
Barbell Bench Press
14 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
14 Sets x 8 Reps
Dumbbell Fly
14 Sets x 8 Reps
Dumbbell Tricep Extension
14 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
14 Sets x 8 Reps
Barbell Bench Press (Close Grip)
14 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
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Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
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Est. 0 min
1 exercise
Boxing
2 Sets
Day 4
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Est. 0 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Walking
1 Set
Day 5
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Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Walking
1 Set
Day 6
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Est. 0 min
1 exercise
Boxing
2 Sets
Day 7
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Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Plank
4 Sets
Treadmill Running
1 Set
