Beginner Mass Trainer
Bulking
Beginner
Barbell
Plan Details
The Beginner Mass Trainer routine by zak2 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Upper Body
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Plank
2 Sets
Day 2
Back and Full Body
Est. 58 min
9 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Day 3
Legs and Upper Body
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Day 4
Chest and Upper Body
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Day 5
Back and Full Body
Est. 64 min
10 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Air Bike
3 Sets x 25 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
