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Standart
Bulking
Beginner
Machine strength
Plan Details
The Standart routine by BananaJoe1001 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Full Body
Est. 141 min
28 exercises
Dumbbell Incline Bench Press
1 Set x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
1 Set x 10 Reps
Weighted Pull-Up
1 Set x 10 Reps
Machine Lat Pulldown
1 Set x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
1 Set x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Machine Reverse Fly
1 Set x 10 Reps
Day 2
Back, Biz
Est. 67 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Side Jacknife
4 Sets x 10 Reps
Day 2
FadeplaBanadJoe
Est. 34 min
10 exercises
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Seated Row
1 Set x 10 Reps
Machine Back Extension
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Day 3
Leg, Shoulders
Est. 71 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 4
Chest, Arms, Abs
Est. 80 min
10 exercises
Dumbbell Incline Bench Press
1 Set x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
