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Beginning bulking routine
Bulking
Intermediate
Machine strength
Plan Details
The Beginning bulking routine routine by cdog50000 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine to hit each body part one day a week focusing on that group. Pretty standard exercises for those that are trying to gain and increase strength for the first time. I started at a lower weight and increased it to the next weight making sure I reached the rep amount. I continued with that until I could compete all sets & reps. Then the following week increase to a higher weight. Did this routine for 12 weeks.
Routine detail
Mon
Arms
Est. 106 min
10 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
8 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
8 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Tue
Chest
Est. 87 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell lower chest raise (one side)
8 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Wed
Legs and Calves
Est. 75 min
7 exercises
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 30 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
10 Sets x 20 Reps
Thu
Back
Est. 81 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Fri
Shoulders
Est. 90 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
8 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Deltoid Raise
8 Sets x 8 Reps
