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Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Plan routine by xnrmjg is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Upper
Est. 0 min
8 exercises
Machine Fly
3 Sets x 12,9,15 Reps
Dumbbell Incline Bench Press
2 Sets x 9,12 Reps
Machine Inner Chest Press
2 Sets x 12,9 Reps
Cable Lateral Raise
3 Sets x 12,9,15 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12,9 Reps
Leverage Machine Iso Row
2 Sets x 9,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Day 2
Lower
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 12,9,15 Reps
Hack Squat
2 Sets x 9,12 Reps
Machine Leg Press
2 Sets x 9,12 Reps
Machine Hip Adduction
2 Sets x 12,15 Reps
Machine Leg Curl (Prone)
3 Sets x 12,9,15 Reps
Bodyweight Walking Lunge
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 12,9,15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 3
Pull
Est. 0 min
8 exercises
Machine Seated Row
3 Sets x 12,9,15 Reps
Cable Rope Lat Pulldown
2 Sets x 9,12 Reps
Leverage Machine Iso Row
2 Sets x 9,12 Reps
Machine Lat Pulldown
2 Sets x 9,12 Reps
Cable Upper Row
2 Sets x 12,9 Reps
Machine Reverse Fly
3 Sets x 12,9,15 Reps
Cable Bicep Curl
2 Sets x 12,15 Reps
Cable Rope Hammer Curl
2 Sets x 12,15 Reps
Day 4
Push
Est. 0 min
8 exercises
Machine Fly
3 Sets x 12,9,15 Reps
Leverage Incline Chest Press
2 Sets x 9,15 Reps
Cable Y-Raise
3 Sets x 12,9,15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 9,12 Reps
Smith Machine Incline Bench Press
2 Sets x 9,12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12,9,15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12,15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12,15 Reps
Day 5
Lower 2
Est. 0 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 12,9,15 Reps
Barbell Romanian Deadlift
2 Sets x 9,12 Reps
Machine Leg Extension
2 Sets x 12,15 Reps
Machine Leg Press
2 Sets x 9,12 Reps
Machine Hip Adduction
2 Sets x 12,15 Reps
Barbell Hip Thrust
2 Sets x 9,12 Reps
Machine Calf Raise
3 Sets x 12,9,15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
