Beuken!
General
Beginner
Machine strength
Plan Details
The Beuken! routine by JochemSchenk is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Training 1 W9
Est. 34 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Training 5 W9
Est. 45 min
7 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Any
Training 2 W1
Est. 45 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Pull-Up
3 Sets
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Any
Training 2 W9
Est. 39 min
6 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
Training 3 W1
Est. 190 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 151515 Reps
Any
Training 3 W9
Est. 38 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Any
Training 4 W1
Est. 240 min
7 exercises
Machine Inverted Row
3 Sets
Dumbbell Lateral Raise
3 Sets x 151515 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Push-Up
3 Sets
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets
Cable Shoulder Extension
2 Sets x 15 Reps
Any
Training 1 W1
Est. 183 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 151515 Reps
Machine Calf Raise
2 Sets x 15 Reps
Any
Training 4 W9
Est. 40 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
