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Routine
Bulking
Beginner
Machine strength
Plan Details
The Routine routine by theobothaza is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Monday - Chest/Biceps/Triceps Tuesday - Back/Shoulders Wednesday - Legs/Abs Thursday - Rest Friday - Chest/Biceps/Triceps Saturday - Back/Shoulders Sunday - Legs/Abs
Routine detail
Mon
Chest/Biceps/Triceps
Est. 98 min
13 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Tue
Back/Shoulders
Est. 83 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Wed
Legs/Abs
Est. 92 min
11 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 10 Reps
Plank
3 Sets
Fri
Chest/Biceps/Triceps
Est. 98 min
13 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Sat
Back/Shoulders
Est. 83 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Sun
Legs/Abs
Est. 92 min
11 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 10 Reps
Plank
3 Sets
