MUSQLE SHAPING UP WORKOUT (male, endomorph, intermediate)

The recommended Musqle.com bodybuilding endomorph training plan for intermediate male trainee - bulking up phase

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  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Crunch with Plate

        • 4 sets x 20 reps

      Seated Barbell Twist

        • 4 sets x 30 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 30 reps (each side)

    3. 3. Laterals

      Wide Grip Front Pullup

        • 1 warmup set x 20 reps (light weight warm up with assistance)
        • 5 sets x 10 reps

    4. 4. Middle Back

      Bent Over Two-Dumbbell Row

        • 2 sets x 12 reps
        • 2 sets x 10 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 3 sets x 15 reps

    6. 6. Traps

      Barbell Shrug

        • 4 sets x 12 reps

    7. 7. Triceps

      Lying Triceps Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Reverse-Grip Triceps Pushdown

        • 4 sets x 12 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Calves

    1. 1. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Standing Dumbbell Upright Row

        • 3 sets x 12 reps

      Reverse Machine Flyes

        • 3 sets x 12 reps

    2. 2. Quadriceps

      Barbell Full Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 2 sets x 12 reps
        • 2 sets x 10 reps

      Barbell Rear Lunge

        • 4 sets x 12 reps

    3. 3. Hamstrings

      Sumo Deadlift

        • 1 warmup set x 30 reps (light weight)
        • 1 set x 20 reps
        • 3 sets x 15 reps

      Standing Leg Curl

        • 4 sets x 15 reps

    4. 4. Calves

      Calf Press

        • 1 warmup set x 30 reps (body weight only)
        • 4 sets x 12 reps

      Barbell Seated Calf Raise

        • 4 sets x 15 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Crunch with Plate

        • 4 sets x 20 reps

      Seated Barbell Twist

        • 4 sets x 30 reps (each side)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 30 reps (each side)

    3. 3. Chest (Pectoralis)

      Barbell Bench Press (Bodybuilding Version)

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Incline Dumbbell Flyes

        • 3 sets x 12 reps

      Straight-Arm Dumbbell Pullover

        • 4 sets x 12 reps

    4. 4. Biceps

      Dumbbell Bicep Curl

        • 1 warmup set x 20 reps (light weight)
        • 2 sets x 12 reps
        • 3 sets x 10 reps

      Incline Dumbbell Curls

        • 4 sets x 12 reps

  6. Rest Day

  7. Rest Day