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Minimal Bulk
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Minimal Bulk routine by mr.jeremy.j.white is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Begin
Est. 40 min
7 exercises
Pull-Up
2 Sets x 2,5 Reps
Hanging Leg Raise
2 Sets x 10,8 Reps
Barbell Squat
3 Sets x 8,5,6 Reps
Barbell Bench Press
3 Sets x 8,8,10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8,5 Reps
Day 2
Anterior Core & Stability
Est. 15 min
5 exercises
Dead Bug
1 Set
Reverse Crunch
1 Set x 15 Reps
Toe Touches
1 Set x 20 Reps
Mountain Climber
1 Set
Plank
1 Set
Day 3
Begin again
Est. 40 min
7 exercises
Pull-Up
2 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 12,10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pendlay Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8,8,10 Reps
Barbell Curl
2 Sets x 5,4 Reps
Day 4
Posterior Chain & Anti-Rotarion
Est. 15 min
5 exercises
Bird Dog
1 Set x 8 Reps
Glute Bridge March
1 Set x 8 Reps
Cable Pallof Press with Rotation
1 Set x 1 Rep
Leg Raise
1 Set x 12 Reps
Side Plank
2 Sets
Day 5
Begin again again
Est. 50 min
8 exercises
Pull-Up
2 Sets x 10,5 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8,8,10 Reps
Barbell Bench Press
3 Sets x 8,8,6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8,11 Reps
Dumbbell Incline Curl
3 Sets x 8,6,4 Reps
Day 6
Lateral Core & Functional Strength
Est. 21 min
5 exercises
Side Plank Hip Abduction
2 Sets x 15 Reps
Kettlebell Suitcase Carry
2 Sets x 1 Reps
Cable Wood Chop
2 Sets x 12 Reps
Bear Crawl
1 Set x 1 Rep
Crunch
1 Set x 20 Reps
