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midlife gains
Bulking
Beginner
Machine strength
Plan Details
The midlife gains routine by gymboh is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
putting downs the pies for protein shakes,
Routine detail
Day 1
start of the wk
Est. 81 min
13 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Day 1
Chest and Triceps
Est. 105 min
15 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Barbell Decline Pullover
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Day 2
Back and Biceps
Est. 89 min
14 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Shoulders and Forearms
Est. 81 min
13 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 25 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Day 4
Legs and Abs
Est. 82 min
13 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
