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Beginner Bodybuilding
Bulking
Beginner
Machine strength
Plan Details
The Beginner Bodybuilding routine by Grim_Reefer is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Great 4-day split for beginners looking to add quality muscle. This can be followed for 6 months or more before a 5th day needs to be added. Focus is on progressive overload - adding weight when you hit the desired reps and sets with the current weight. 1st barbell exercises each day should be taken to 1 or 2 reps before failure with good form.
Routine detail
Day 1
Lower Body Day 1
Est. 35 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Barbell Lunge
2 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 2
Upper Body Day 1
Est. 41 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Barbell Military Press
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Flyes
3 Sets x 15 Reps
Day 4
Lower Body Day 2
Est. 47 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 5
Upper Body Day 2
Est. 60 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
