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Nick’s 20 Day Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Nick’s 20 Day Plan routine by nickmbr is a 20 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 20 day that covers your entire body.
Routine detail
Day 1
Triceps/Core/Back
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 2
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 3
Forearms/Upper Legs/Lower Legs
Est. 0 min
9 exercises
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Triceps/Core/Back
Est. 0 min
9 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 6
Triceps/Core/Back
Est. 0 min
9 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 7
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 8
Forearms/Upper Legs/Lower Legs
Est. 0 min
9 exercises
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 9
Triceps/Core/Back
Est. 0 min
9 exercises
Machine Tricep Extension
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 10
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 11
Triceps/Core/Back
Est. 0 min
9 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Day 12
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 13
Forearms/Upper Legs/Lower Legs
Est. 0 min
9 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Day 14
Triceps/Core/Back
Est. 0 min
9 exercises
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Day 15
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 16
Triceps/Core/Back
Est. 0 min
9 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 17
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Day 18
Forearms/Upper Legs/Lower Legs
Est. 0 min
9 exercises
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Day 19
Triceps/Core/Back
Est. 0 min
9 exercises
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Day 20
Chest/Shoulders/Biceps
Est. 0 min
9 exercises
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
