Heavy Lifting + a little bulking
Bulking
Beginner
Machine strength
Plan Details
The Heavy Lifting + a little bulking routine by WhiteSnake93 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Deadlift
Est. 50 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Pause Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Barbell Grip hold 100kg
3 Sets
Day 2
Bench Press
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 3
Squat
Est. 41 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 4
Overhead Press
Est. 46 min
5 exercises
Spoto Bench Press
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Deficit Deadlift + Resistance Band
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 40 Reps
Day 5
Accessory Exercises
Est. 46 min
5 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
