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PL o Bombado
Bulking
Beginner
Body
Plan Details
The PL o Bombado routine by DBernardo is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs&Cardio
Est. 63 min
13 exercises
Mountain Climber
2 Sets x 20 Reps
Bodyweight Rear Lunge
2 Sets x 16 Reps
Bodyweight Squat
2 Sets x 16 Reps
Dumbbell Calf Raise
2 Sets x 16 Reps
Jump Rope
1 Set
Dumbbell Walking Lunge
2 Sets x 16 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 16 Reps
Bodyweight Side Lunge
2 Sets x 15 Reps
Running
1 Set
Seated Floor Hamstring Stretch
1 Set x 8 Reps
Kneeling Hip Flexor
1 Set x 8 Reps
Hamstring Stretch
1 Set x 8 Reps
Straddle Stretch
1 Set x 8 Reps
Day 2
Arms&Abs
Est. 49 min
14 exercises
Burpee
2 Sets x 10 Reps
Dumbbell Bicep Curl on Stability Ball
2 Sets x 16 Reps
Dumbbell Bench Press
2 Sets x 16 Reps
Oblique Crunch
2 Sets x 16 Reps
Abdominal Hip Roll
2 Sets x 16 Reps
Toe Touches
2 Sets x 16 Reps
Weight Plate Rotation
2 Sets x 16 Reps
Dumbbell Squat to Bicep Curl
2 Sets x 16 Reps
Dumbbell Bent-Over Row
2 Sets x 16 Reps
Stability Ball Leg Lift
2 Sets x 15 Reps
Cross Leg Erector Spinae
1 Set
Downward Facing Puppy Dog
1 Set x 15 Reps
Child's Pose (Stability Ball)
1 Set x 15 Reps
Stability Ball Back Stretch (Prone)
2 Sets
Day 3
Full Body Workout
Est. 85 min
18 exercises
Jump Squat
2 Sets x 16 Reps
Plyo Push-Up
2 Sets x 16 Reps
Push-Up (Wide Hand)
2 Sets x 16 Reps
Split Jump
2 Sets x 16 Reps
Pino Invertido
2 Sets x 5 Reps
Air Bike
2 Sets x 16 Reps
Leg Pull-In
2 Sets x 16 Reps
Forearm Plank with Hip Abduction
2 Sets x 16 Reps
Mountain Climber
2 Sets x 20 Reps
Running
1 Set
Assisted Chest Stretch
2 Sets x 16 Reps
Shoulder Stretch
2 Sets x 16 Reps
Bird Dog
2 Sets x 16 Reps
Cross Leg Erector Spinae
2 Sets
Bent Knee Side Angle Pose
2 Sets x 16 Reps
Wide Leg Stretch
2 Sets
Crescent Moon Pose
2 Sets x 16 Reps
Band Seated Calf Stretch
2 Sets x 16 Reps
Day 4
Legs&Glutes
Est. 47 min
15 exercises
Burpee
2 Sets x 10 Reps
Single-Leg Squat
2 Sets x 16 Reps
Box Side to Side Shuffle
2 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 16 Reps
Kettlebell One-Arm Overhead Squat
2 Sets x 16 Reps
Split Jump
2 Sets x 16 Reps
Depth Jump Leap
2 Sets x 10 Reps
Jump Rope
1 Set
Bridge
2 Sets
Flutter Kick
2 Sets x 16 Reps
90/90 Hamstring Stretch
1 Set x 15 Reps
Iron Cross Stretch
1 Set x 15 Reps
Straddle Stretch
1 Set x 15 Reps
Seated Floor Hamstring Stretch
1 Set x 15 Reps
Kneeling Hip Flexor
1 Set x 15 Reps
Day 5
Arms&Shoulder
Est. 54 min
15 exercises
Mountain Climber
2 Sets x 20 Reps
Tricep Push-Up
2 Sets x 14 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 16 Reps
Stability Ball Weight Plate Pullover
2 Sets x 15 Reps
Dumbbell Alternating Bent-Over Reverse Fly
2 Sets x 16 Reps
Dumbbell Seated Bicep Curl
2 Sets x 16 Reps
Dumbbell Alternating Shoulder Press
2 Sets x 16 Reps
Stability Ball Pull-In
2 Sets x 14 Reps
Stability Ball Dip
2 Sets x 14 Reps
Stability Ball Chest Stretch
2 Sets x 16 Reps
Stability Ball Back Stretch
2 Sets
Child's Pose
2 Sets
Kneeling Forearm Stretch
2 Sets
Back Stretch
2 Sets x 16 Reps
Cross-Legged Forward Fold
2 Sets x 16 Reps
