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Linear Progression
AUDIO TIP
Bulking
Beginner
Body
Plan Details
The Linear Progression routine by godsmith21 is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Linear Progression from reddit
Routine detail
Day 1
Sunday Pull
Est. 42 min
11 exercises
Three-way Kneeling Quad Stretch
1 Set x 5 Reps
banded glute bridge
1 Set x 30 Reps
Bird Dog
1 Set x 10 Reps
Goblet Squat Stretch
1 Set x 5 Reps
Standing Banded Lat Scrape
1 Set x 20 Reps
Barbell Deadlift
6 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 2
Monday Push
Est. 30 min
7 exercises
Overhead Banded Lat Pulldown
1 Set x 20 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Day 3
Tuesday Legs
Est. 29 min
10 exercises
Kneeling Quad Stretch
1 Set x 5 Reps
Kettlebell Weight Shift
1 Set x 4 Reps
Banded Hip Activator
1 Set x 2 Reps
Dead Bug
1 Set x 10 Reps
Bird Dog
1 Set x 10 Reps
Glute Bridge With Squeeze
1 Set x 30 Reps
Squat Stretch
3 Sets
Barbell Squat
6 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 5 Reps
Day 4
Wednesday Pull
Est. 36 min
10 exercises
Three-way Kneeling Quad Stretch
1 Set x 5 Reps
Dead Bug
1 Set x 5 Reps
Barbell Glute Bridge
1 Set x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Day 5
Thursday Push
Est. 33 min
7 exercises
Kegels
8 Sets x 5 Reps
Barbell Shoulder Press
7 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 6
Saturday Legs
Est. 35 min
11 exercises
Three-way Kneeling Quad Stretch
1 Set x 2 Reps
kettlebell weight shift
1 Set x 4 Reps
Hip Airplane
1 Set x 4 Reps
Banded Ankle Dorsiflexion
1 Set x 4 Reps
Bird Dog
1 Set x 20 Reps
banded glute bridge
1 Set x 30 Reps
Barbell Squat
6 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 5 Reps
Modified Single Leg Squat
3 Sets x 10 Reps
Day 8
[2022-09-06] Workout
Est. 12 min
1 exercise
Rowing
1 Set
Day 31
Abs 100 reps (100 per exercise)
Est. 31 min
10 exercises
V-Up
1 Set x 10 Reps
Plank Knee to Elbow
1 Set x 10 Reps
Leg Pull-In
1 Set x 10 Reps
High Side Plank Hip Dip
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Alternating Jackknife
1 Set x 10 Reps
Hallow Body Flutter kicks
1 Set x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Day 35
Stretch Day
Est. 57 min
15 exercises
Three-way Kneeling Quad Stretch
1 Set x 6 Reps
kettlebell weight shift
1 Set x 4 Reps
Banded Hip Activator
1 Set x 2 Reps
Banded Ankle Dorsiflexion
1 Set x 2 Reps
Standing Lat Stretch With Staff
1 Set x 4 Reps
Toe Stretch
1 Set x 5 Reps
Hip Airplane
1 Set x 4 Reps
Kegels
1 Set x 40 Reps
Single Leg Glute Bridge
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Touchdowns
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 30 Reps
Single Leg Romanian Deadlift
3 Sets x 25 Reps
Romania One Leg Balance
4 Sets
Day 92
Abs Monday, Wednesday Saturday
Est. 44 min
7 exercises
Clamshell
3 Sets x 30 Reps
Bird Dog
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Leg Raise
3 Sets x 30 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Day 93
Pre-run
Est. 15 min
7 exercises
Three-way Kneeling Quad Stretch
1 Set x 6 Reps
Barbell Glute Bridge
1 Set x 10 Reps
fire hydrant
1 Set x 10 Reps
Lateral Stepup
1 Set x 10 Reps
Banded Ankle Dorsiflexion
1 Set x 10 Reps
Banded Hip Activator
1 Set x 10 Reps
Ankle Stretch with Foam Roller
1 Set
