PureGym
Bulking
Beginner
Machine strength
Plan Details
The PureGym routine by Orryy is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders & Triceps
Est. 64 min
10 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 72 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Legs & Biceps
Est. 66 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Chest & Triceps
Est. 66 min
10 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
