Core and conquer
Bulking
Advanced
None
Plan Details
The Core and conquer routine by EftyM is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A good workout to see muscle gains and weight loss
Routine detail
Day 1
New Workout
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Plank
3 Sets
Day 2
New workout
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 3
New workout
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Tuck Crunch
3 Sets x 15 Reps
Day 4
New workout
Est. 0 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
