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Clean Bulking
Bulking
Beginner
Barbell
Plan Details
The Clean Bulking routine by kpanican is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Kris Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. PS. Make it slower
Routine detail
Mon
Chest and Triceps
Est. 224 min
18 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Jump Rope
1 Set
Tue
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
Wed
Back Biceps and Forearm
Est. 240 min
22 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Superman
3 Sets
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Jump Rope
1 Set
Thu
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
Fri
Legs and Shoulders
Est. 240 min
26 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Press (Palms In)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Full Body
Est. 240 min
30 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Sun
ABS
Est. 172 min
10 exercises
Jump Rope
1 Set
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Jump Rope
1 Set
