Pietro Workout
Bulking
Intermediate
Machine strength
Plan Details
The Pietro Workout routine by niiraav is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 80 min
7 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Lunge
6 Sets x 10 Reps
Dumbbell Hamstring Curl
6 Sets x 10 Reps
Back Hyperextension
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
Hack Calf Raise
6 Sets x 10 Reps
Tue
Shoulder
Est. 48 min
9 exercises
Barbell Military Press
4 Sets x 14,10,6,4 Reps
Barbell Rear Military Press
3 Sets x 10,8,5 Reps
Dumbbell Upright Row
3 Sets x 14,10,9 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 10,8,6 Reps
Wed
Back
Est. 37 min
6 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Thu
Chest
Est. 34 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Fri
Legs (2)
Est. 41 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Sat
Arms & Abs
Est. 61 min
11 exercises
Crunch
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
