Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Best Workout Tracker

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GZCLP

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner

Tags :

Description

beginner linear progression

Day 1

Squat Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

120 sec

3

5

Progress Chart

Barbell Bench Press

90 sec

10

3

Progress Chart

60 sec

8

3

Progress Chart

60 sec

15

3

Progress Chart

Barbell Preacher Curl

60 sec

12

3

Progress Chart

30 sec

18

3

Progress Chart

30 sec

25

4

Progress Chart

Day 2

OHP Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Standing Military Press

120 sec

3

5

Progress Chart

Barbell Deadlift

90 sec

10

3

Progress Chart

60 sec

15

3

Progress Chart

Cable Triceps Pushdown

60 sec

18

4

Progress Chart

60 sec

20

3

Progress Chart

Cable Rope Face Pull

60 sec

25

3

Progress Chart

Day 3

Bench Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

120 sec

3

5

Progress Chart

Barbell Squat

90 sec

10

3

Progress Chart

Machine Assisted Pull-Up

60 sec

8

3

Progress Chart

60 sec

8

3

Progress Chart

60 sec

8

3

Progress Chart

Dumbbell Palms Up Wrist Curl Over A Bench

30 sec

20

3

Progress Chart

30 sec

25

4

Progress Chart

Day 4

Deadlift Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

120 sec

3

5

Progress Chart

Barbell Standing Military Press

90 sec

10

3

Progress Chart

60 sec

15

3

Progress Chart

Cable Tricep Pushdown (Rope)

60 sec

12

4

Progress Chart

Dumbbell Palms Down Wrist Curl Over A Bench

60 sec

20

3

Progress Chart

Cable Rope Face Pull

60 sec

25

3

Progress Chart