HEALTHGOTH
Bulking
Beginner
Machine strength
Plan Details
The HEALTHGOTH routine by deathface is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs + Shoulder
Est. 190 min
27 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Chest + Biceps
Est. 147 min
21 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 3
Back + Triceps
Est. 144 min
21 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Day 4
Abs Everyday
Est. 23 min
4 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
