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Khipal's plan
Bulking
Beginner
Machine strength
Plan Details
The Khipal's plan routine by MandeepKhipal is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
The plan is totly over all muscle development and gaining weight
Routine detail
Day 1
Legs
Est. 39 min
6 exercises
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 2
Shoulder
Est. 32 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Bicep & triceps
Est. 46 min
7 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 5
Chest
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 6
Rest day
Est. 0 min
0 exercises
This day is empty
Day 7
Back
Est. 40 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
