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Main Series
Bulking
Beginner
Machine strength
Plan Details
The Main Series routine by luizrennocosta is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
legs chest back shoulder arms
Routine detail
Day 1
Legs / Abs
Est. 53 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
Chest
Est. 34 min
5 exercises
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 3
Back / Abs*
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Scapular Pull Up
3 Sets x 8 Reps
Day 5
Shoulder / Abs
Est. 0 min
0 exercises
This day is empty
Day 6
Arms
Est. 0 min
0 exercises
This day is empty
