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Ross Edgley 12 week strength
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Ross Edgley 12 week strength routine by bigarail is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Bench Press wk1-4
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Close grip bench
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Tyre flip
4 Sets x 10 Reps
Day 2
Squat wk 1-4
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith machine calve raise
3 Sets x 20 Reps
Day 3
Deadlift wk 1-4
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Battle ropes
4 Sets
Day 4
Week 5-8 bench
Est. 0 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell floor press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Prowler push
3 Sets x 8 Reps
Day 5
Week 5-8 Deadlift
Est. 0 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 20 Reps
Kettlebell One-Arm Swing
5 Sets x 20 Reps
Day 6
Week 5-8 Squat
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 20 Reps
Day 7
Week 5-8 Shoulders
Est. 0 min
4 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Battle ropes
3 Sets
Day 8
Week 9-12 Bench
Est. 0 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Bench Press
5 Sets x 20 Reps
Push-Up
5 Sets x 20 Reps
Day 9
Week 9-13 Deadlift
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 12 Reps
Weight Plate Hand Squeeze
5 Sets x 20 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Day 10
Week 9-12 Arms
Est. 0 min
6 exercises
Pull-Up (Hammer Grip)
3 Sets x 5 Reps
Dumbbell Incline Bench Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 20 Reps
Day 11
Week 9-12 Squat
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Day 12
Week 9-12 Shoulder
Est. 0 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Kettlebell Alternating Hang Clean
3 Sets x 20 Reps
