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6 weeks, 4 Day , 2 split, Muscle Endurance Program. 45 minutes per workout.
Bulking
Beginner
Barbell
Plan Details
The 6 weeks, 4 Day , 2 split, Muscle Endurance Program. 45 minutes per workout. routine by tnwborsboom is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Increase your muscle endurance! As your first building block to increase strenght and mass. Every set, try get as close to 20 reps as you can. 6 weeks, 4 days a week. A 2 split body workout. Legs+back as the 1st split. Abs, chest, shoulder as the 2nd. Lot of compounds. Focus is increasing muscle endurance. No isolated arm exercises or cardio. WARNING: due to a high number of reps, keeping proper form is vital to prevent injury.
Routine detail
Tue
1. Leg and back 1
Est. 45 min
8 exercises
Barbell Squat
2 Sets x 20 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Alternating arm high row - Cable
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Wed
2. Abs, Chest & Shoulder 1
Est. 50 min
10 exercises
Barbell Incline Bench Press
2 Sets x 20 Reps
Barbell Bench Press
2 Sets x 20 Reps
Barbell Military Press
2 Sets x 20 Reps
Oak tree stepouts
2 Sets x 20 Reps
Front Cavaliere Raise.
2 Sets x 20 Reps
Lateral Cavaliere Raise.
2 Sets x 20 Reps
Rear Lateral Cavaliere Raise.
2 Sets x 20 Reps
Seated ab circles
2 Sets x 20 Reps
Recliner elbow knee tuck
2 Sets x 20 Reps
ISO reverse crunches
2 Sets x 20 Reps
Fri
3. Leg and back 2
Est. 41 min
7 exercises
Barbell Front Squat
2 Sets x 20 Reps
Barbell Squat
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 20 Reps
Bench Hip Thrust
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Sat
4. Abs, Chest & Shoulder 2
Est. 54 min
10 exercises
Push-Up
2 Sets x 20 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Barbell Military Press
2 Sets x 20 Reps
Reverse Pec Deck
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Leg Raise
2 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Sit up reach
2 Sets x 20 Reps
