WORKOUT GAINER
Bulking
Beginner
Barbell
Plan Details
The WORKOUT GAINER routine by bme4363 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine combines strength and Hypertrophy training with an emphasis on arm development. Abs can be done after any workout or on Saturday with extra Cardio.
Routine detail
Mon
UPPER BODY (HEAVY)
Est. 53 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Tue
LOWER BODY (HEAVY)
Est. 57 min
5 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Elliptical Training
3 Sets
Barbell Curl (Close Grip)
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Thu
UPPER BODY (HYPERTROPHY)
Est. 51 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Fri
LOWER BODY (HYPERTROPHY)
Est. 60 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
