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2-Week Growth Cycle (75%/65%)
Bulking
Beginner
Machine strength
Plan Details
The 2-Week Growth Cycle (75%/65%) routine by gullings is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
2-week lifting plan focusing on growth 75% of 1-rep max for primary lifts 65% of 1-rep max for accessory lifts
Routine detail
Day 1
Growth: Day 1
Est. 45 min
7 exercises
Barbell Squat
4 Sets x 7 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 2
Growth: Day 2
Est. 37 min
6 exercises
Barbell Bench Press
4 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
5-minute abs
1 Set
Day 3
Growth: Day 3
Est. 41 min
6 exercises
Barbell Clean Deadlift
4 Sets x 7 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Day 4
Growth: Day 4
Est. 45 min
7 exercises
Pull-Up
4 Sets x 7 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 5
Growth: Day 5
Est. 39 min
6 exercises
Barbell Lunge
4 Sets x 7 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
5-minute abs
1 Set
Day 6
Growth: Day 6
Est. 42 min
6 exercises
Dip
4 Sets x 7 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
