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Rachel's Summer Transformation
Bulking
Beginner
Machine strength
Plan Details
The Rachel's Summer Transformation routine by ralpheal10 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Beginner heavy workout to kick off metabolism.
Routine detail
Mon
Day 1 Bulk - Core Focus
Est. 36 min
11 exercises
Parallel Bar Hip Raise
1 Set x 10 Reps
Decline Crunch
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 10 Reps
Stability Ball Trunk Rotation
1 Set x 10 Reps
Back Hyperextension
1 Set x 10 Reps
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Plank
2 Sets
Wed
Day 2 Bulk - Upper Body
Est. 34 min
8 exercises
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Any
Day 3 Bulk - Lower Body
Est. 40 min
9 exercises
Smith Machine Squat
3 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Kettlebell Front Squat
1 Set x 10 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
