Loading...
Lifting Lindsay’s full body muscle growth
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Lifting Lindsay’s full body muscle growth routine by sarahhunter316 is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Repeat days 1-4 for 4 weeks, then days 5-8 to deload 1 week
Routine detail
Day 1
4 weeks Legs/Delts/Triceps
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Standing dumbbell Y raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Day 2
4 weeks Back/Biceps/Rear Delts/Abs
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Cable One-Arm Preacher Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 3
4 weeks Legs/Delts/Triceps
Est. 0 min
8 exercises
Heel elevated barbell squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Prone incline front raises
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
BFE FHE split squat
3 Sets x 10 Reps
Poliquin lateral raise
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Day 4
4 weeks Back/Biceps/Abs
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
High cable supinating cable curl
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Day 5
Deload
Est. 0 min
5 exercises
Cable Bicep Curl (Supine Close Grip)
8 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Hip Thrust
8 Sets x 8 Reps
Day 6
Deload
Est. 0 min
5 exercises
Dumbbell Reverse Fly
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Dumbbell Front Raise
8 Sets x 8 Reps
Cable Upper Row
8 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Day 7
Deload
Est. 0 min
5 exercises
Cable Bicep Curl (Supine Close Grip)
8 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Hip Thrust
8 Sets x 8 Reps
Day 8
Deload
Est. 0 min
5 exercises
Dumbbell Reverse Fly
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Dumbbell Front Raise
8 Sets x 8 Reps
Cable Upper Row
8 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
