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12 Week Challenge
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 12 Week Challenge routine by glenwetherill is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
PUSH
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
PULL
Est. 0 min
8 exercises
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
UPPER
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
LEGS
Est. 0 min
7 exercises
Machine Leg Extension
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 8 Reps
Day 5
ARMS
Est. 0 min
6 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 6
Core
Est. 0 min
5 exercises
Crunch with Hands Overhead
2 Sets x 8 Reps
Reverse Crunch
2 Sets x 8 Reps
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Leg Slide (Supine)
2 Sets x 8 Reps
