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CFYM Elite T1
Bulking
Beginner
Barbell
Plan Details
The CFYM Elite T1 routine by creatineforyourmind is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
CreatineForYourMind: Bodybuilding - CFYM Elite T1. This routine was designed for beginners and amateur who want to build a lean and muscular aesthetic physique. It's a beginning routine for bulking muscle mass and strength. It includes the basic and most effective exercises to build strength and size at the fastest rate possible. Since stretching is key to growth, it also includes Pre-and-Post workout stretching exercises. This is the routine I used to bulk mass, size and strength when I started.
Routine detail
Mon
Chest and Back
Est. 43 min
9 exercises
Pre-Workout Stretch
1 Set
Barbell Bench Press
4 Sets x 20,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 20,10,8,6 Reps
Dumbbell Pullover
4 Sets x 15,12,10,8 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 20,10,8,6 Reps
Barbell Deadlift
3 Sets x 10,6,4 Reps
Reverse Crunch
5 Sets x 25 Reps
Post-Workout Stretch
1 Set
Tue
Shoulders and Arms
Est. 40 min
11 exercises
Pre-Workout Stretch
1 Set
Barbell Clean and Jerk
3 Sets x 10,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 20,10,8,6 Reps
Heavy Upright Rows
3 Sets x 10,6,4 Reps
Barbell Push Press
3 Sets x 10,6,4 Reps
Barbell Curl
4 Sets x 20,10,8,6 Reps
Dumbbell Alternating Seated Curl
4 Sets x 20,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20,10,8,6 Reps
Barbell Overhead Tricep Extension
4 Sets x 20,10,8,6 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Post-Workout Stretch
1 Set
Wed
Legs and Lower Back
Est. 38 min
9 exercises
Pre-Workout Stretch
1 Set
Barbell Squat
4 Sets x 20,15,15,15 Reps
Barbell Lunge
4 Sets x 20,15,15,15 Reps
Machine Leg Curl (Prone)
4 Sets x 20,10,8,6 Reps
Machine Calf Raise
5 Sets x 20,15,15,15,15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,6,4 Reps
Barbell Good Morning
3 Sets x 10,6,4 Reps
Crunch
5 Sets x 25 Reps
Post-Workout Stretch
1 Set
Thu
Chest and Back
Est. 43 min
9 exercises
Pre-Workout Stretch
1 Set
Barbell Bench Press
4 Sets x 20,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 20,10,8,6 Reps
Dumbbell Pullover
4 Sets x 15,12,10,8 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 20,10,8,6 Reps
Barbell Deadlift
3 Sets x 10,6,4 Reps
Reverse Crunch
5 Sets x 25 Reps
Post-Workout Stretch
1 Set
Fri
Shoulders and Arms
Est. 40 min
11 exercises
Pre-Workout Stretch
1 Set
Barbell Clean and Jerk
3 Sets x 10,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 20,10,8,6 Reps
Heavy Upright Rows
3 Sets x 10,6,4 Reps
Barbell Push Press
3 Sets x 10,6,4 Reps
Barbell Curl
4 Sets x 20,10,8,6 Reps
Dumbbell Alternating Seated Curl
4 Sets x 20,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20,10,8,6 Reps
Barbell Overhead Tricep Extension
4 Sets x 20,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Post-Workout Stretch
1 Set
Sat
Legs and Lower Back
Est. 38 min
9 exercises
Pre-Workout Stretch
1 Set
Barbell Squat
4 Sets x 20,15,15,15 Reps
Barbell Lunge
4 Sets x 20,15,15,15 Reps
Machine Leg Curl (Prone)
4 Sets x 20,10,8,6 Reps
Machine Calf Raise
5 Sets x 20,15,15,15,15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,6,4 Reps
Barbell Good Morning
3 Sets x 10,6,4 Reps
Crunch
5 Sets x 25 Reps
Post-Workout Stretch
1 Set
