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Max Plan
Bulking
Beginner
Dumbbell
Plan Details
The Max Plan routine by myooooou is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
My Intermediate Plan
Routine detail
Day 1
Chest & Triceps
Est. 66 min
10 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
Biceps & Back
Est. 79 min
12 exercises
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Shoulder & Lawer Body
Est. 66 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 4
Abs GYM & Home
Est. 71 min
12 exercises
Decline Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Scalene Stretch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
