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50 Hr Work Week
Bulking
Beginner
Machine strength
Plan Details
The 50 Hr Work Week routine by kuetip is a 20 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A workout plan for those who work over 40 hours per week and still want to continue their gym routines. Fit these days into your days off and once in a while just go before work or after work. If two consecutive workout 'days' in the plan look the same, with different rep counts, that is a two-a-day workout.
Routine detail
Day 1
Chest
Est. 50 min
8 exercises
Cable External Rotation
3 Sets x 8 Reps
Push up ladder
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 2
Back & Traps
Est. 69 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Shoulders
Est. 51 min
8 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable rope upright row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 4
Full Body Push
Est. 64 min
10 exercises
Push up ladder
1 Set x 40 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Calf Jumps
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Day 5
Full Body Pull
Est. 68 min
11 exercises
Side Bridge
4 Sets
Kettle shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 6
Full Body Push
Est. 73 min
11 exercises
Cable Upper Chest Crossover
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dip runner
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push up ladder
1 Set x 40 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 7
Back & Bis - Heavy, Abs
Est. 70 min
11 exercises
V Bar Pull-Up
2 Sets x 8 Reps
V Bar Barbell Row
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dip runner
4 Sets x 8 Reps
Plate loaded seated row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Rope Climb Machine
3 Sets x 20 Reps
Day 8
Chest, Traps - Heavy, Legs - Light
Est. 73 min
11 exercises
Indoor Cycling
1 Set
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plate Loaded Incline
3 Sets x 8 Reps
Plate loaded decline
3 Sets x 8 Reps
Cable under fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 9
Tris - Heavy, Bis - Light
Est. 47 min
7 exercises
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Skullcrusher
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Day 10
Back, Traps - Light, Legs - Heavy
Est. 57 min
8 exercises
Stationary Bike
1 Set
Barbell Deadlift
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable high wide pulldown
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
V Bar Barbell Row
3 Sets x 15 Reps
Barbell Squat
4 Sets x 8 Reps
Day 11
Chest - Light, Calves - Heavy, Abs
Est. 64 min
10 exercises
Cable Upper Chest Crossover
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 15 Reps
Cable under fly
3 Sets x 15 Reps
Push up ladder
1 Set x 40 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
LL Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 12
Shoulders - Light & Heavy
Est. 59 min
8 exercises
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Plate upright row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Throat pulls
3 Sets x 8 Reps
Day 13
Chest, Serratus, Abs
Est. 61 min
10 exercises
Inclince machine serratus shrug
4 Sets x 12 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 8 Reps
Push up ladder
1 Set x 40 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Bench Vs
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable rope pullover
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 14
Legs
Est. 45 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Lunge
2 Sets x 8 Reps
Cable Pallof Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 15
Back & Abs
Est. 131 min
13 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Rope Climb Machine
2 Sets x 30 Reps
T Bar One Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wide grip midrow
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 16
Chest & Arms
Est. 61 min
10 exercises
Push up ladder
1 Set x 40 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Plate Loaded Chest Press
3 Sets x 8 Reps
Plate loaded decline
3 Sets x 8 Reps
Cable mid fly
3 Sets x 12 Reps
Cable rope pullover
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 17
Shoulders & Abs
Est. 73 min
12 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 18
Legs & Cardio
Est. 52 min
7 exercises
Barbell Clean
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 19
Arms
Est. 64 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Skullcrusher
3 Sets x 8 Reps
Twisting rope curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 20
Back & Abs
Est. 64 min
11 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
