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Ryan’s Thiccc WorkOut Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Ryan’s Thiccc WorkOut Plan routine by zack.merrihew is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Built for Ryan
Routine detail
Mon
Workout 1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Tue
Workout 2
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Mountain Climber
3 Sets x 20 Reps
Wed
Workout 3
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Fri
Workout 5
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Mountain Climber
3 Sets x 20 Reps
