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Body Under Construction
Bulking
Beginner
Body
Plan Details
The Body Under Construction routine by SynthaneeHumbert is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Based off of military workout
Routine detail
Tue
Biceps/Triceps
Est. 46 min
8 exercises
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Thu
Back/Core
Est. 37 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Superman
3 Sets
Crunches, Frog Kicks, V-ups, Half Crunches
3 Sets
Fri
Legs/Glutes
Est. 43 min
9 exercises
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Machine
3 Sets x 8 Reps
Bridge
3 Sets
Machine Calf Press
4 Sets x 8 Reps
Sat
Shoulders/Core
Est. 52 min
8 exercises
Kettlebell Push Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Oblique Crunch
6 Sets x 30 Reps
Sun
Chest/Core
Est. 48 min
7 exercises
Barbell Bench Press
4 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
Push-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Oblique Crunch
6 Sets x 30 Reps
Any
Abs
Est. 21 min
10 exercises
Reverse Crunch + Leg Drop
1 Set x 8 Reps
Crunches w/legs down
1 Set x 8 Reps
Scissor kicks
1 Set x 8 Reps
Russian twists
1 Set x 8 Reps
Mountain Climbers
1 Set x 8 Reps
Spider planks
1 Set x 8 Reps
Twist planks on elbows
1 Set x 8 Reps
Bicycle crunches
1 Set x 8 Reps
Raised legs crunch
1 Set x 8 Reps
Up and down plank
1 Set x 8 Reps
Any
EVERYDAY - Morning Routine
Est. 37 min
2 exercises
Treadmill Running
1 Set
Burpees
4 Sets
