PureGym Beast Mode
Bulking
Beginner
Machine strength
Plan Details
The PureGym Beast Mode routine by romeoalphakilosierra is a 9 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
When you have gone through the beginner phase and comfortable in the gym. This for gains
Routine detail
Mon
Back and Biceps 1
Est. 65 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Diverted Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Wide Grip Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Tue
Chest and Tricep 1
Est. 79 min
10 exercises
Machine Assisted Dip
3 Sets x 5 Reps
Machine Fly
3 Sets x 20 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Wed
Shoulders and Legs 1
Est. 126 min
17 exercises
Smith Machine Squat
3 Sets x 12 Reps
Barbell Zercher Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Steering Wheel
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Thu
Back and Biceps 2
Est. 70 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Fri
Chest and Tricep 2
Est. 62 min
9 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Sat
Shoulders and Legs 2
Est. 93 min
12 exercises
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 12 Reps
Kettlebell Arnold Press
3 Sets x 12 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 12 Reps
Kettlebell One-Arm Push Press
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Any
Core Exercise 3 a week at least
Est. 61 min
8 exercises
Cable Wood Chop
3 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Plank
3 Sets
Sven Press
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Ab Roller
6 Sets x 20 Reps
Two Handed Kettlebell Swing
3 Sets x 12 Reps
Any
Back and Biceps Stretch
Est. 35 min
6 exercises
Superman
3 Sets
Hip Stretch
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Any
Chest and Tricep Stretch
Est. 18 min
3 exercises
Tricep Stretch
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
