Strokefit - Legs - Push - Pull - Cardio (HIIT) - Legs - Push - Pull - Rest Day
Bulking
Intermediate
Machine strength
Plan Details
The Strokefit - Legs - Push - Pull - Cardio (HIIT) - Legs - Push - Pull - Rest Day routine by StrokeFit is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Many exercises are unilateral to correct muscle imbalances. Do last 2 sets with eyes closed to assist with mind make connection. Focus on muscle contraction and slow down movements especially in eccentric side. Starting to utilize HRV (hear rate varability) training utilizingbEliteHRV (elitehrv.com). If I am in red or yellow and low HRV I will change up reps and weight or Tage am extra rest day. Follow me on instagram @strokefit Legs - Push - Pull V1 Cardio/HIIT - speed training Legs - Push - Pull V2
Routine detail
Day 1
Leg Day R1
Est. 57 min
10 exercises
Elliptical Training
1 Set
Jump Squat
3 Sets x 8 Reps
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
calf launch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Day 2
Back - Biceps R1
Est. 57 min
10 exercises
Elliptical Training
1 Set
Pull-Up
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Bench Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Day 3
Chest - Delts - Tri's R1
Est. 61 min
11 exercises
Rowing
1 Set
Arm Circles
3 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 4
Rest Day (active recovery)
Est. 62 min
1 exercise
Running
1 Set
Day 5
Back - Biceps R2
Est. 70 min
11 exercises
Rowing
1 Set
Barbell Rack Pull
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Rhomboid Pull Down
3 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
dumbbell farmers carry
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Day 5
Legs V2
Est. 73 min
12 exercises
Step Machine
1 Set
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
calf launch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 7
Chest - Delts - Tri's R2
Est. 68 min
11 exercises
Smith Machine Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell One-Arm Decline Chest Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 8 Reps
Day 8
Rest Day (active recovery)
Est. 0 min
0 exercises
This day is empty
