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Schmidt's Lean Bulking Fitness Plan
Bulking
Beginner
Body
Plan Details
The Schmidt's Lean Bulking Fitness Plan routine by atJoeSchmidt is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 6 week routine that focuses on lean bulking. Monday - Wednesday is heavier weight / less reps. First set of each exercise is a warm up. For the rest of the sets choose a weight in which you cannot do more than 8 reps. Thursday and Friday are less weight more reps. Complete the last set of each workout to failure. Take these reps slowly. Focus on mind, muscle connection and maintain proper form. In between each set flex the muscles you are activating to increase blood flow. Each week try to raise the weight 2.5 - 5 pounds for each workout.
Routine detail
Mon
Heavy Chest + Abs
Est. 76 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Tuck Crunch
3 Sets x 20 Reps
Tue
Heavy Back + Light Legs
Est. 71 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Pull-Up
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Wed
Heavy Shoulders + Abs
Est. 73 min
7 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 20 Reps
Thu
Light Back + Heavy Legs
Est. 74 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Fri
Light Chest + Abs
Est. 64 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 20 Reps
