Loading...
12 Week Strength Builder
Bulking
Beginner
Dumbbell
Plan Details
The 12 Week Strength Builder routine by BigDaddyBearBull is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
12 weeks For main exercise, do sets of 12, increments of 5-15, lbs, until you get to a set where only 4-6 can be done. end main exercise with light failure set. rest for 2-3 mins. finish supplemental exercises for each workout. start again next week for progress...! Cardio 20 MINS PRIOR AND COMPLETE ONE WARMUP SET BEFORE EACH MAIN EXERCISE (20-40 REPS) Day 1: Monday Day 2: Wednesday Day 3: Thursday Day 4: Saturday
Routine detail
Day 1
Bench
Est. 70 min
5 exercises
Walking
1 Set
Machine Bench Press
8 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Incline One-Arm Press
4 Sets x 12 Reps
Walking
1 Set
Day 2
Deadlift/Back
Est. 67 min
5 exercises
Walking
1 Set
Dumbbell Deadlift
8 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
Overhead Press/Shoulders
Est. 87 min
5 exercises
Dumbbell Seated Shoulder Press
8 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 99 Reps
Dumbbell Shrug Raise Finishers
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
Squat
Est. 76 min
5 exercises
Dumbbell Squat
8 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Sit-Up
4 Sets x 99 Reps
Elliptical Training
1 Set
