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ODCA Fitness
Bulking
Beginner
Machine strength
Plan Details
The ODCA Fitness routine by thegenerallee is a 20 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Created as a strength home program for those with the following equipment : Bench Press Leg Extensions Leg Curls Stairs Barbell Plates Dumbbells Bands TRX Band Slam ball optional The methodology is simple build a foundation of strength alternating between high volume/lighter weight and low volume heavier weights. This is used in many programs to eliminate plateaus.
Routine detail
Any
Abs
Est. 103 min
6 exercises
Leg Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Stability Ball Trunk Rotation
4 Sets x 14 Reps
Weighted Trunk Rotation
4 Sets x 14 Reps
Mountain Climbers
3 Sets x 20 Reps
Boxing
3 Sets
Any
Hammer Chest
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
1 Set x 1 Rep
Leverage Incline Chest Press
5 Sets x 12,10,8,6,4 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 12,10,8,6,4 Reps
Cable Flat Bench Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
EZ Bar Seated Curl (Close Grip)
6 Sets x 12,10,8,6,28,28 Reps
Dumbbell Hammer Curl
5 Sets x 12,10,8,6,4 Reps
Dumbbell Alternating Incline Curl
5 Sets x 12,10,8,6,20 Reps
Any
Abs (medium)
Est. 132 min
9 exercises
Weight Plate Russian Twist
3 Sets x 20 Reps
Mountain Climbers
3 Sets x 40 Reps
Side Plank Twists
3 Sets x 40 Reps
Syfrett Sit-ups
3 Sets x 20 Reps
Open Close Drawbridge
3 Sets x 20 Reps
Plank Dips
3 Sets x 40 Reps
Scissor Clappers
3 Sets x 40 Reps
Rock Climbing
3 Sets
Boxing
3 Sets
Any
Deadlift 5x5
Est. 52 min
8 exercises
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Slam Ball Glute Bridge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Glute Band Abductor Hold
3 Sets
Any
Legs
Est. 46 min
4 exercises
Machine Single-Leg Extension
3 Sets x 30 Reps
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Machine Leg Press
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Any
Deadlift B (easy)
Est. 54 min
6 exercises
Barbell Deadlift
2 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Deadlift
1 Set x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 8 Reps
Boxing
1 Set
Any
Legs (Medium)
Est. 93 min
11 exercises
Barbell Front Squat
4 Sets x 20,15,12,8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
4 Sets x 20,15,12,8 Reps
Dumbbell Calf Raise
4 Sets x 20,15,12,8 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Step-Up
6 Sets x 40,30,20,15,10,50 Reps
Machine Leg Extension
3 Sets x 8 Reps
Any
Deadlift (Hard)
Est. 78 min
8 exercises
Barbell Deadlift
12 Sets x 5 Reps
Slam Ball Glute Bridge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Glute Band Abductor Hold
3 Sets
Leg Raise
10 Sets x 8 Reps
Any
132 Legs
Est. 96 min
10 exercises
Bodyweight Rear Lunge
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Weighted Sit Squat
4 Sets x 15 Reps
Sumo Squat Hold
10 Sets x 1 Reps
Band Adductor w/pause reps
4 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Any
Chest and Bi’s ;)
Est. 104 min
9 exercises
Barbell Bench Press
6 Sets x 20,5,5,5,5,5 Reps
Dumbbell Incline Bench Press
5 Sets x 12,10,8,6,4 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Flat Bench Fly
5 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Barbell Preacher Curl
6 Sets x 12,10,8,6,28,28 Reps
Side Plank Twists
3 Sets x 40 Reps
Syfrett Sit-ups
3 Sets x 20 Reps
Walking
1 Set
Any
Back
Est. 76 min
10 exercises
Barbell Bent-Over Row
4 Sets x 15,10,10,10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15,10,10,10 Reps
Machine Inverted Row
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
CT Tricep Extensions
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
20 mins arms
Est. 38 min
6 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
Volume Chest (Quick)
Est. 134 min
6 exercises
Machine Bench Press
8 Sets x 30 Reps
Push-Up
4 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Walking
3 Sets
Any
The Forgotten
Est. 157 min
15 exercises
Bodyweight Calf Raise
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Slam Ball Glute Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Glute Band Abductor Hold
3 Sets
CT Tricep Extensions
4 Sets x 15 Reps
Step Machine
3 Sets
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Any
BW Legs
Est. 82 min
4 exercises
BW Wide Squat
4 Sets x 50 Reps
Bodyweight Rear Lunge
4 Sets x 50 Reps
BW Narrow Stance Squat
4 Sets x 50 Reps
Bridge
4 Sets x 50 Reps
Any
Chest 2
Est. 94 min
9 exercises
Barbell Bench Press
3 Sets x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 30 Reps
Dumbbell Fly
3 Sets x 30 Reps
Weight-plate Tricep extension
3 Sets x 8 Reps
CT Tricep Extensions
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 30 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Syfrett Sit-ups
3 Sets x 20 Reps
Any
Another Chest
Est. 102 min
7 exercises
Barbell Bench Press
5 Sets x 30 Reps
Weight-plate Tricep extension
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 30 Reps
CT Tricep Extensions
5 Sets x 15 Reps
Band Cross-Over
5 Sets x 20 Reps
Cable Tricep Kickback
5 Sets x 15 Reps
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 15 Reps
Any
Hammer Back
Est. 104 min
11 exercises
Leverage Machine Iso Row
5 Sets x 12,10,8,6,4 Reps
Leverage Machine High Row
5 Sets x 12,10,8,6,4 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Wide Grip Seated Row
5 Sets x 12,10,8,6,4 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 15,12,10,8,6,4 Reps
Hanging Leg Raise
6 Sets x 12 Reps
Any
Trap Focus (easy)
Est. 99 min
11 exercises
Barbell Push Press
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 25 Reps
Dumbbell Y Raise
5 Sets x 15 Reps
Dumbbell Rear Delt Row
5 Sets x 20 Reps
Alternating Dumbbell I Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Overhead Band Pull-apart
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Any
Push Day (medium)
Est. 96 min
18 exercises
Dumbbell External Rotation
3 Sets x 12,10,8 Reps
Dumbbell Upright Row
3 Sets x 12,10,8 Reps
Slam Ball Alternating Pushups
3 Sets x 12,10,8 Reps
Neutral Grip DB Bench Press
3 Sets x 12,10,8 Reps
Banded Pull Aparts
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12,10,8 Reps
Diamond Pushups
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8,6,6 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
