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GRINDIN'
Bulking
Beginner
Barbell
Plan Details
The GRINDIN' routine by Karnataca is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Mon, Tue, Thu, Fri, Sat and Sun upper and lower split alternate from monday. 10-20 mins of Cardio every day except on extended days where 20-40mins is done
Routine detail
Mon
Chest, Upper Back and Lats, Shoulders and Triceps
Est. 70 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Legs, Lower Back, Biceps
Est. 54 min
6 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Thu
Chest, Shoulders, Upper Back, Traps
Est. 75 min
19 exercises
Barbell Bench Press
1 Set x 14 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 14 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Fri
Legs, Lower Back, Biceps and Triceps
Est. 68 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Sat
Chest, Upper Back, Shoulders, Lats and Traps
Est. 72 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Sun
Legs, Biceps, Extended CV, Bodyweight Training
Est. 80 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 6 Reps
Pull-Up
5 Sets x 4 Reps
Push-Up
5 Sets x 10 Reps
Treadmill Running
1 Set
