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Home Workout
Bulking
Beginner
Barbell
Plan Details
The Home Workout routine by markalaney is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
1
Est. 201 min
24 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug w/ 3 Second Hold
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 40 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Weighted Chest Dip
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 2
2
Est. 130 min
15 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 40 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Plate Drag
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 25 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
