scotty program 1*
Bulking
Beginner
Machine strength
Plan Details
The scotty program 1* routine by leescott85 is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
back and biceps 1
Est. 31 min
7 exercises
Gorilla Chin-Up with Crunch
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable One-Arm Seated Row
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 6 Reps
Day 2
chest and triceps 1
Est. 31 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
touch hand pushups
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Tricep Kickback
4 Sets x 6 Reps
Day 3
shoulders and legs 1
Est. 32 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Upright Row
4 Sets x 6 Reps
Day 4
chest and abs 1
Est. 44 min
7 exercises
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 6 Reps
cable oblique torso twist
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 6 Reps
ab roller roll out on knees
4 Sets x 6 Reps
Push-Up (Wide Hand)
4 Sets x 6 Reps
Day 5
back and biceps 2
Est. 55 min
7 exercises
Chin-Up (Close Grip)
4 Sets x 6 Reps
reverse butterfly
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
EZ Bar Close Grip Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Day 6
Chest and triceps 2
Est. 58 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Exercise Dome Push-Up
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Day 7
Shoulders and legs 2
Est. 41 min
6 exercises
squat shoulder press
4 Sets x 6 Reps
Cable Upward Chop
4 Sets x 6 Reps
Machine Single-Leg Curl
4 Sets x 6 Reps
agony barbell shoulder press
4 Sets x 6 Reps
Machine Single-Leg Extension
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 8
chest and abs 2
Est. 42 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Weighted Hanging Knee Raise
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Side Bend
4 Sets x 6 Reps
Machine Fly
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 6 Reps
Day 9
back and biceps 3
Est. 58 min
7 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 6 Reps
tricep bar hammer curl
4 Sets x 12 Reps
cable one arm curl
4 Sets x 6 Reps
Day 10
chest and triceps 3
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Cable Mid Chest Crossover
4 Sets x 6 Reps
tricep bar skull crushers
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
medicine ball push up
4 Sets x 6 Reps
Day 11
shoulders and legs 3
Est. 47 min
7 exercises
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Smith Machine Squat
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Smith Machine Reverse Calf Raise
4 Sets x 6 Reps
ez bar upright row
4 Sets x 6 Reps
barbell clean and press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Day 12
chest and abs 3
Est. 34 min
7 exercises
Dumbbell One-Arm Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Around the World
4 Sets x 6 Reps
Machine Inner Chest Press
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 6 Reps
Dumbbell Side Bend
4 Sets x 6 Reps
Cable Wood Chop
4 Sets x 6 Reps
Day 13
back and biceps 4
Est. 36 min
7 exercises
Dual Cable Triceps Extension
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell Prone Incline Shrug
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
reverse butterfly
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Day 14
chest and triceps 4
Est. 33 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Decline Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
tricep rock backs
4 Sets x 6 Reps
Day 15
shoulders and legs 4
Est. 42 min
7 exercises
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
barbell overhead shoulder press
4 Sets x 6 Reps
Dumbbell Seated Calf Raise
4 Sets x 6 Reps
incline dumbell lateral raise
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Day 16
chest and abs 4
Est. 34 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
hanging knee raise oblique twist
4 Sets x 6 Reps
accross chest machine press one arm.
4 Sets x 6 Reps
Cable Crunch
4 Sets x 6 Reps
Stability Ball Narrow Push-Up
4 Sets x 6 Reps
Plank
4 Sets
Cable Mid Chest Crossover
4 Sets x 6 Reps
