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Gym 16/7
Bulking
Beginner
Barbell
Plan Details
The Gym 16/7 routine by tranthuat is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body A
Est. 54 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Day 2
Lower Body A
Est. 53 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dragon Flag
3 Sets x 6 Reps
Day 4
Upper Body B
Est. 44 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 5
Lower Body B
Est. 45 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 9
Deltoid and Abdominal Extra-Day
Est. 29 min
4 exercises
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Military Press
5 Sets x 5 Reps
Dragon Flag
3 Sets x 10 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
