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Strenth / Endurance
Bulking
Beginner
Pullup bar
Plan Details
The Strenth / Endurance routine by ZacharyMiller is a 14 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Alternate between strength and endurance.
Routine detail
Day 1
Chest and Abs
Est. 119 min
8 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
V-Up
3 Sets x 60 Reps
Running
1 Set
Day 1
run
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 2
Biceps and Forearms
Est. 123 min
8 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Legs and Abs
Est. 118 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Plank
4 Sets
Toe Touch Stretch
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Treadmill Running
1 Set
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Shoulders and Triceps
Est. 13 min
2 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 5
Back and Abs
Est. 26 min
4 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
0 exercises
This day is empty
Day 7
Chest and Abs
Est. 109 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
10 Sets x 100 Reps
Day 8
Biceps and Forearms
Est. 6 min
1 exercise
Cable Reverse Curl
3 Sets x 8 Reps
Day 9
Legs and Abs
Est. 12 min
2 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 10
Shoulders and Triceps
Est. 43 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 11
Back and Abs
Est. 34 min
4 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Day 12
Cardio
Est. 0 min
0 exercises
This day is empty
Day 13
full body
Est. 167 min
25 exercises
Walking
1 Set
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
