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Flexgym
Bulking
Beginner
Machine strength
Plan Details
The Flexgym routine by heinobudek is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Tue
Back And Biceps
Est. 75 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Thu
Sholders And abs
Est. 63 min
9 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Leg And Abs
Est. 57 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
4 Sets
