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Routine for getting big
Bulking
Beginner
Barbell
Plan Details
The Routine for getting big routine by JacobPedersen is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a simple 2-split program with a third workout once every 14th day approx. 2 days on 1 day off and repeat. Progression: 2,5 kg for every week. choose a weight, where you will be 1-2 reps from failure after your set. the third workout is for having a bit of heavy lifting and test yourself once in a while
Routine detail
Day 1
Chest, triceps, shoulders
Est. 97 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 2
Back, legs, biceps
Est. 88 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Day 3
occasionally
Est. 101 min
9 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Dip
5 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 3 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
