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Bony 2 Beastly
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bony 2 Beastly routine by ptweeks is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle.
Routine detail
Day 1
Major lifts
Est. 68 min
7 exercises
Cable Seated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Push-Up
1 Set x 20 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Day 2
Biceps at home
Est. 42 min
7 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 15 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell Seated Wrist Curl
2 Sets x 8 Reps
Day 3
Bonus day
Est. 57 min
7 exercises
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 4
PT
Est. 82 min
12 exercises
Sled drag
3 Sets x 8 Reps
Side stepping with resistance at feet
3 Sets x 8 Reps
Monster Walk
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Bodyweight Wall Squat
4 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Side Plank on Elbow with Hip Abduction
2 Sets x 8 Reps
Ankle band mobility
2 Sets x 8 Reps
Side Bend
2 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Iliopsoas Stretch
1 Set
Banded Single Leg Balance
4 Sets
