Full Body Suffering
Bulking
Intermediate
Machine strength
Plan Details
The Full Body Suffering routine by cristoferbinimelis is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a full body 3 days routine, 2 versions for different difficulty levels to choose and a more broad approach to use it, try it if you want a great increase in performance with your main lifts.
Routine detail
Day 1
Full 1-1
Est. 96 min
9 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
6 Sets x 10 Reps
Day 2
Full 2-1
Est. 89 min
9 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 3
Full 3-1
Est. 94 min
9 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
Full 1-2
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 5
Full 2-2
Est. 50 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 6
Full 3-2
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Toe Raise
3 Sets x 10 Reps
