Bic Boi
Bulking
Intermediate
Machine strength
Plan Details
The Bic Boi routine by jimmydeng is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Tricep
Est. 44 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Day 2
Legs and Shoulders
Est. 54 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Rear Dumbell Lunge
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cross Body Cable Lateral Raise
3 Sets x 8 Reps
Single Arm Rope Cable Front Lateral Raise
3 Sets x 8 Reps
Weighted Glute-Ham Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 3
Back and Biceps
Est. 47 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Trap-Focussed One Arm Dumbell Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbell Curl Trifecta
3 Sets x 8 Reps
Tilted Lat Pulldown
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 4
Upper Body
Est. 44 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Behind Back Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
Lower Body
Est. 0 min
0 exercises
This day is empty
