kpanican

Dec 12th 2018

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Clean Bulking

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Kris Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

PS. Make it slower

Chest and Triceps 18 exercises, 3 hrs 44 mins

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

ABS 10 exercises, 2 hrs 52 mins

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Back Biceps and Forearm 22 exercises, 4 hrs 0 min

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Rear Delt Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell One-Arm Row	3x8 reps	rest: 60s
Barbell Drag Curl	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

ABS 10 exercises, 2 hrs 52 mins

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Legs and Shoulders 26 exercises, 4 hrs 0 min

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Press (Palms In)	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Barbell Alternating Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Rear Delt Row to Neck	3x8 reps	rest: 60s
Barbell Rear Delt Row	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Full Body 30 exercises, 4 hrs 0 min

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Neck Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Alternating Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Rear Delt Row to Neck	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Rear Delt Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell One-Arm Row	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

ABS 10 exercises, 2 hrs 52 mins

Jump Rope	1x0 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s