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Stage 1 Gaintaining Plan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Stage 1 Gaintaining Plan routine by Jakethegr86 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Bulking Routine with a slight Caloric surplus of 300 with a 40/25/35 split low fat. This routine was designed for bodybuilding beginners who want to gain muscle. This 5 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest & Triceps
Est. 66 min
7 exercises
Barbell Bench Press
1 Set
Barbell Bench Press (Close Grip)
1 Set
Barbell Incline Bench Press
1 Set
EZ Bar French Press
1 Set
Barbell Decline Bench Press
1 Set
Dip
1 Set
Dumbbell Bench Press
1 Set x 20 Reps
Tue
Back & Biceps
Est. 63 min
6 exercises
Machine Lat Pulldown
1 Set
EZ Bar Preacher Curl (Close Grip)
1 Set
Pull-Up
1 Set
Barbell Bicep Curl (Wide Grip)
1 Set
Barbell Bent-Over Row (Reverse Grip)
1 Set
Dumbbell Alternating Incline Curl
1 Set
Wed
Shoulders
Est. 49 min
6 exercises
Barbell Military Press
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Bent-Over Raise
1 Set
Dumbbell Front Raise
1 Set
Dumbbell Shoulder Shrug
1 Set
Cable Lateral Raise
1 Set x 20 Reps
Thu
Legs
Est. 48 min
6 exercises
Barbell Squat
1 Set
Barbell Standing Calf Raise
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Leg Extension
1 Set
Machine Seated Calf Raise
1 Set
Machine Leg Press
1 Set
Fri
Focus Improvement
Est. 50 min
5 exercises
Barbell Decline Bench Press
1 Set
Dip
1 Set
Dumbbell Bench Press
1 Set
Dumbbell Fly
1 Set
Dumbbell Incline Bench Press
1 Set
Any
10 minute Cardio
Est. 240 min
6 exercises
Rowing
1 Set
Burpees
1 Set
Navy Seal Burbee
1 Set
Running
1 Set
Elliptical Training
1 Set
Pilates
1 Set
