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Bench Press Cube
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Bench Press Cube routine by JoeBergie is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
W1D1
Est. 0 min
4 exercises
Barbell Squat
12 Sets x 3 Reps
Barbell Bench Press
9 Sets x 3 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 2
W1D2
Est. 0 min
5 exercises
Barbell Bench Press
12 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
W1D3
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pendlay Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 4
W1D4
Est. 0 min
5 exercises
Barbell Bench Press
7 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 5
W2D1
Est. 0 min
4 exercises
Barbell Squat
7 Sets x 10 Reps
Barbell Bench Press
8 Sets x 2 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 6
W2D2
Est. 0 min
5 exercises
Barbell Bench Press
10 Sets x 2 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 7
W2D3
Est. 0 min
6 exercises
Barbell Deadlift
12 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Good Morning
2 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
EZ Bar Curl
2 Sets x 8 Reps
Day 8
W2D4
Est. 0 min
5 exercises
Barbell Bench Press
7 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 9
W3D1
Est. 0 min
4 exercises
Barbell Squat
9 Sets x 3 Reps
Barbell Bench Press
8 Sets x 2 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 10
W3D2
Est. 0 min
5 exercises
Barbell Bench Press
9 Sets x 2 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 11
W3D3
Est. 0 min
6 exercises
Barbell Deadlift
7 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
EZ Bar Curl
2 Sets x 8 Reps
Day 12
W3D4
Est. 0 min
5 exercises
Barbell Bench Press
7 Sets x 4 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 13
W4D1
Est. 0 min
5 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Day 14
W4D2
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 3 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 15
W4D3
Est. 0 min
5 exercises
Barbell Military Press
6 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Day 16
W4D4
Est. 0 min
6 exercises
Barbell Deadlift
6 Sets x 3 Reps
Cable Seated Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 20 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
EZ Bar Curl
1 Set x 25 Reps
