7 Day - Natural Bodybuilding Routine/My Custom Routine
General
Intermediate
Machine strength
Plan Details
The 7 Day - Natural Bodybuilding Routine/My Custom Routine routine by vegeta513 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For Intermediate and advanced lifters, natural bodybuilding routine. Designed to hit each muscle group twice a week. You should barely be able to hit your last two reps, when you can do the last two reps easily increase the weight to make the exercises challenging again, alternative day is just alternative exercises for when equipment is not available or just a change of pace. Where is my workout? If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Renaming Workout Days Swipe left to rename, change the status or duplicate workout days. Changing Default Reps and Starting Weight Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Upper A
Est. 124 min
13 exercises
Jump Rope
1 Set
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 30 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Ab wheel rollout
3 Sets x 10 Reps
Day 2
Lower A
Est. 61 min
5 exercises
Jump Rope
1 Set
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 3
Off Day
Est. 112 min
4 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Boxing
1 Set
Treadmill Running
1 Set
Day 4
Upper B
Est. 109 min
12 exercises
Jump Rope
1 Set
Pull-Up
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 5 Reps
Push-Up
3 Sets x 30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
2 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Ab wheel rollout
3 Sets x 8 Reps
Day 5
Lower B
Est. 61 min
5 exercises
Jump Rope
1 Set
Dumbbell lateral side split squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 6
Off Day
Est. 114 min
4 exercises
Running
1 Set
Jump Rope
1 Set
Boxing
1 Set
Treadmill Running
1 Set
Day 7
Off Day
Est. 6 min
1 exercise
Ab wheel rollout
3 Sets x 10 Reps
Day 120
Alternative exercises
Est. 240 min
36 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Calf Raise
3 Sets x 10 Reps
Running
1 Set
Elliptical Training
1 Set
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Walking
1 Set
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Ab wheel rollout
3 Sets x 10 Reps
Swimming
1 Set
Walking 8000 steps
1 Set
Push-Up
3 Sets x 30 Reps
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Steam Room 15 minutes
1 Set
Hex bar Squats
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Walking 10,000 steps Fitbit.
1 Set
Walking 9000 Steps Fitbit
1 Set
Walking 8000 Steps Fitbit
1 Set
Walking 7000 Steps Fitbit
1 Set
Walking 6000 Steps Fitbit
1 Set
Walking 5000 steps Fitbit
1 Set
Walking 4000 Steps Fitbit
1 Set
Walking 3000 Steps Fitbit
1 Set
Walking 2000 Steps Fitbit
1 Set
Walking 1000 Steps Fitbit
1 Set
Pilates
1 Set
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
