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Blessed cause i got FIGHT
Bulking
Beginner
Machine strength
Plan Details
The Blessed cause i got FIGHT routine by btkl is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Stick it out until you can say I MADE IT
Routine detail
Mon
Chest day
Est. 78 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Tue
Shoulder & Back
Est. 89 min
11 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Wed
Cardio & Abs
Est. 66 min
7 exercises
Walking
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Weighted Hanging Knee Raise
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 15 Reps
Plank
3 Sets
Decline Bench Weighted Twist
4 Sets x 12 Reps
Fri
Arm day
Est. 81 min
9 exercises
Barbell Curl
5 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Sat
Leg day
Est. 68 min
8 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 7 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
