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Pappabacca gets swole
Bulking
Intermediate
Machine strength
Plan Details
The Pappabacca gets swole routine by garryboyle is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 60 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Wed
Back, Biceps, and Forearm
Est. 72 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Fri
Shoulders and Legs
Est. 76 min
11 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat to Shoulder Press
3 Sets x 12 Reps
Sat
Abs
Est. 42 min
6 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Plank
3 Sets
