Simple Beginner Plan
Bulking
Beginner
Dumbbell
Plan Details
The Simple Beginner Plan routine by Deviation is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Compund, all over workout. Includes warm up sets for each. Based on BodyBuilding[dot]com: http://bbcom.me/1DEFh9u - Created by "all pro". Cardio & Abs added by me. You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. Light warm up with 1/4 of your work set weight (60 sec rest) followed by a set using 1/2 of your work set weight (60 sec rest). Then two sets with full work set weight (90 sec rest).
Routine detail
Mon
Heavy
Est. 85 min
21 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Tue
Cardio & Abs
Est. 240 min
5 exercises
Treadmill Running
1 Set
Stability Ball Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Wed
10% Less Weight
Est. 85 min
21 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Thu
Cardio & Abs
Est. 240 min
5 exercises
Treadmill Running
1 Set
Stability Ball Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Reverse Crunch
3 Sets x 8 Reps
Fri
20% Less Weight
Est. 85 min
21 exercises
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
1 Set x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
1 Set x 8 Reps
Barbell Stiff Legged Deadlift
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Barbell Standing Calf Raise
1 Set x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Sat
Cardio & Abs
Est. 240 min
1 exercise
Running
3 Sets
