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couples plan
Bulking
Beginner
Machine strength
Plan Details
The couples plan routine by J.OG is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulders and arms
Est. 53 min
7 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
hitt and abs
Est. 0 min
0 exercises
This day is empty
Wed
legs
Est. 44 min
5 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Thu
cardio and abs
Est. 0 min
0 exercises
This day is empty
Fri
back and biceps
Est. 66 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Sat
legs / chest
Est. 89 min
12 exercises
Barbell Glute Bridge
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Bridge
3 Sets
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sun
low intensity cardio / rest
Est. 0 min
0 exercises
This day is empty
