Bulking Workout 1 (Intermediate Plan)
Day 1: Legs
| Exercise | Sets | Reps |
|---|---|---|
|
Squats |
4 |
6-12 Reps |
|
Leg Press (Medium Stance) |
4 |
8-12 Reps |
|
Leg Extensions |
3 |
10-15 Reps |
|
Lying Leg Curl |
3 |
10-15 Reps |
|
Sumo Deadlift |
4 |
2-8 Reps |
|
Sissy Squat + Wall Sit |
1 |
20 Reps + 1 Minute Hold |
Day 2: Arms
| Exercise | Sets | Reps |
|---|---|---|
|
Straight Bar BB Curl (Medium Grip) |
4 |
6-12 Reps |
|
Incline DB Curl |
3 |
8-12 Reps |
|
EZ-Bar Biceps Cable Curl |
3 |
10-15 Reps |
|
Seated DB Hammer Curl |
3 |
8-12 Reps |
|
DB Overhead Triceps Extension |
4 |
10-15 Reps |
|
Triceps Rope Pushdown |
3 |
10-15 Reps |
|
Lying DB Triceps Extension on Incline Bench |
4 |
6-12 Reps |
Day 3: Shoulder
| Exercise | Sets | Reps |
|---|---|---|
|
DB Rear Delt Fly |
4 |
8-15 Reps |
|
Seated DB Side Lateral Raise |
4 |
8-12 Reps |
|
DB Lean Away Side Lateral Raise |
3 |
8-12 Reps |
|
Seated DB Overhead Press |
3 |
8-12 Reps |
|
Seated DB Shrugs |
4 |
8-12 Reps |
|
Standing BB Shrugs |
3 |
10-15 Reps |
Day 4: Cardio & Abs
| Exercise | Sets | Reps |
|---|---|---|
|
Running |
1 |
20 Minutes |
|
L ying Leg Raise |
4 |
20-30 Reps |
|
Hanging Leg Raise |
3 |
15-20 Reps |
|
Flutter Kicks |
3 |
20-30 Reps |
|
Decline Crunches |
3 |
20-30 Reps |
|
Knee Tuck |
3 |
20-30 Reps |
|
Wood Chop |
3 |
15-20 Reps |
|
Oblique Crunch on Hyperextension |
3 |
15-20 Reps |
Day 5: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
|
Incline Cable Fly |
4 |
8-12 Reps |
|
Incline DB Press |
4 |
6-12 Reps |
|
Incline DB Fly |
3 |
8-12 Reps |
|
Decline BB Press |
4 |
6-12 Reps |
|
DB Fly on Flat Bench + Parallel Bar Dips Failure |
3 |
8-12 Reps |
|
V-Bar Pushdown |
4 |
8-12 Reps |
|
Skull Crusher + Close Grip BB Press Failure |
3 |
8-12 Reps |
Day 6: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
|
DB Pullover |
4 |
6-12 Reps |
|
D-Handle Close Grip Pulldown |
3 |
8-12 Reps |
|
Bent Over BB Row |
4 |
6-12 Reps |
|
Seated Row |
3 |
8-12 Reps |
|
Deadlift |
4 |
2-8 Reps |
|
EZ-Bar Preacher Curl |
4 |
6-12 Reps |
|
Seated DB Curl |
3 |
8-12 Reps |
|
DB Concentration Curl |
2 |
10-15 Reps |