Get bigger or die trying
Bulking
Beginner
Machine strength
Plan Details
The Get bigger or die trying routine by Etsi is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest + biceps + wrists
Est. 84 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Tue
Back + tracps
Est. 67 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Thu
Shoulders + triceps
Est. 76 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Fri
Legs + abs + calves
Est. 74 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
