Starter muscle gain
General
Beginner
Machine strength
Plan Details
The Starter muscle gain routine by powerhouse-rogier is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 8
Chest and Triceps
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
triceps extention
3 Sets x 10 Reps
Day 8
Back, Biceps, and Forearm
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
reverse crunch
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 8
Abs
Est. 38 min
6 exercises
Leg Raise
3 Sets x 16 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
dorsal abb twist
3 Sets x 8 Reps
Day 8
Shoulders and Legs
Est. 68 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
