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Workout Plan

This document provides a 6 day per week workout split focused on push, legs, and pull muscle groups. Each day includes 3-6 exercises targeting specific muscles with 3 sets of 8-15 reps and 1-3 minutes of rest between sets. Monday and Thursday focus on chest, shoulders, and triceps along with 20 minutes of cardio. Tuesday and Friday target quads, hamstrings, and calves. Wednesday, Saturday, and Sunday work back, biceps, and traps. The goal is to follow this intense bulk training program for 12 weeks.

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Manoj Dhumal
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866 views7 pages

Workout Plan

This document provides a 6 day per week workout split focused on push, legs, and pull muscle groups. Each day includes 3-6 exercises targeting specific muscles with 3 sets of 8-15 reps and 1-3 minutes of rest between sets. Monday and Thursday focus on chest, shoulders, and triceps along with 20 minutes of cardio. Tuesday and Friday target quads, hamstrings, and calves. Wednesday, Saturday, and Sunday work back, biceps, and traps. The goal is to follow this intense bulk training program for 12 weeks.

Uploaded by

Manoj Dhumal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ROAD TO INSANE

BULK
WORKOUT OVERVIEW
WORKOUT SPLIT- PUSH/LEGS/PULL
Monday- Chest + Deltoids +
Ticeps + Cardio.
Tuesday- Qauds +
Hamstring + Calves.
Wednesday- Back + Biceps +
Traps.
Thursday- Chest + Deltoids + Ticeps
+ Cardio.
Friday- Qauds + Hamstring +
Calves.
Saturday- Back + Biceps + Traps.
Sunday- Rest day.
MONDAY
PUSH

1. DB PRESS – 3 (Working) +1 Drop sets


of 8-10 reps. Rest: 2 mins.
2. PEC DEC FLY- 3 sets of 10 reps. Rest: 1:30 mins.

3. BARBELL OVERHEAD PRESS– 3 Sets of 8 -10 reps Rest: 2 mins.


4. LATERAL RAISE + BENDOVER FLY- 3 sets of 12 reps [+5 pulse
reps]. Rest: 2 mins.
5. BENCH DIPS/ TRICEPS PRESSSES- 3 sets of 10 reps. Rest: 1:30 mins.
6. TRICEPS ROPE PUSH DOWNS- 3 sets of 10 reps[+5 pulse reps] [2 Sets Far
+ 1 Set Reverse Stance] Rest: 2 mins.
CARDIO
WEEK 1 TO WEEK 12- 20 mins of medium pace cardio (SWIM).
TUESDAY
LEGS

1. BARBELL BACK SQAUTS- 3 (working) sets


of 8-10 reps. Rest: 2-3 mins.
2. LEG PRESS (Close Stance)- 3 sets of 8-10 reps Rest: 2 mins.

3. HAMSTRING CRULS- 3 sets of 12 reps[+5 pulse reps]. Rest: 1:30 mins.

4. STANDING CALVE RAISE - 3 sets of 12 reps [+5 pulse reps] Rest: 1mins.

5. SEATED CALVE RAISE- 3 sets of 12 reps [+5 pulse reps] Rest: 1mins.
WEDNESDAY
PULL

1. PULL UPS WEIGHTED- 3 (working) sets of 8-10 reps.


Rest: 2 mins.
2. BENDOVER ROWS + PARTIAL DEADLIFT- 3 sets of 10
reps. Rest: 2 mins.
3. SEATED ROWS Neutral grip (Machine plate/Cable) - 3 sets of 12[+5 pulse reps].
Rest: 1:30 mins.
4. BICEPS DB CURLS- 3 sets of 10 reps.
Rest: 1:30 mins.
5. HAMMER ROPE CURLS- 3 sets of 12 reps.
Rest: 1:30 Mins.
6. BARBELL SHRUGS- 3 sets of 15 reps each exercise [10 hold + 5 pulse].
Rest: 1:30 mins.
THURSDAY
PUSH

1. INCLINED BARBELL PRESS – 3


(Working) sets of 10-12 reps. Rest: 2
mins.
2. CABLE FLYS - 3 sets of 15 reps. Rest: 1:30 mins.

3. DB FRONT RAISE– 3 Sets of 12 reps Rest: 2 mins.


4. MACHINE LATERAL RAISE/CABLE + FACE PULLS - 3 sets of 12 reps
[+5 pulse reps]. Rest: 2 mins.
5. SKULL CRUSHER- 3 sets of 12 reps. Rest: 1:30 mins.
6. DB KICK BACKS - 3 sets of 12 reps [+5 pulse reps] Rest: 1:30 mins.

ABS

1. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + WOOD CHOPPER [20
reps each side]- 4 sets.
Rest: 1 min.

CARDIO
WEEK 1 TO WEEK 12- 20 mins of medium pace cardio (RUN).
FRIDAY
LEGS

1. BARBELL LUNGES 3 (working) sets of 12


Each leg reps. Rest: 2-3 mins.
2. HIP THRUST (BARBELL)- 3 sets of 12 reps Rest: 2 mins.
3. STIFF LEG DEADLIFTS (BARBELL)- 3 sets of 12 reps Rest: 2 mins.

4. TOES RAISES - 3 sets of 15 reps Rest: 1mins.

5. SEATED CALVE RAISE- 3 sets of 12 reps [+5 pulse reps] Rest: 1mins.
SATURDAY
PULL

1. D HANDLE LAT PULLDOWN - 3 (working) sets of 12 reps.


Rest: 2 mins.
2. SEAL ROWS 3 sets of 12 reps. Rest: 2 mins.
3. BARBELL SHRUGS- 3 sets of 15 reps each exercise [12 hold + 5 pulse].
Rest: 1:30 mins.
4. DB SHRUGS- 3 sets of 15 reps each exercise [12 hold + 5 pulse].
Rest: 1:30 mins.
5. PREACHER CURLS- 3 sets of 12 reps.
Rest: 1:30 mins.
6. DRAG CRULS- 3 sets of 12 reps. Rest: 1:30
Mins.

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