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PROJECT Mass Gain for Women
Bulking
Beginner
Machine strength
Plan Details
The PROJECT Mass Gain for Women routine by stephapgm is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Leg day 1
Est. 46 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Wed
triceps/chest/shoulders
Est. 55 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Thu
Leg day 2
Est. 51 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sat
biceps/back/abs
Est. 56 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 20 Reps
