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WORKout
Bulking
Beginner
Dumbbell
Plan Details
The WORKout routine by BrianU is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps, and Shoulders
Est. 74 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 75 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Row
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Wed
Legs
Est. 46 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Reverse Lunge
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
Chest, Triceps, and Shoulders
Est. 77 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Fly (Stability Ball)
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Fri
Back and Biceps
Est. 73 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Row
5 Sets x 5 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
