Bulk Preparation
Cutting
Beginner
Machine strength
Plan Details
The Bulk Preparation routine by kuetip is a 16 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Goal = Improving strength. Cardio low-to-moderate intensity. Weight training for strength: - 1 warm-up set 12 reps relatively light weight. - 3 working sets 8-6-4 reps increasing weight.
Routine detail
Day 1
Cardio & Chest
Est. 73 min
9 exercises
Elliptical Training
1 Set
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable under fly
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable high fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Back & Traps
Est. 61 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 3
Cardio & Legs
Est. 95 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Shoulders
Est. 83 min
10 exercises
Elliptical Training
1 Set
Dumbbell External Rotation
3 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Plate upright row
3 Sets x 10 Reps
Farmer's carrys
3 Sets x 20 Reps
Dumbbell Cuban Press
3 Sets x 15 Reps
Day 5
Arms & Abs
Est. 93 min
12 exercises
Decline Reverse Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Side Bridge
3 Sets
Preacher Curl Machine
4 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Skullcrusher
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 6
Cardio & Chest
Est. 74 min
8 exercises
Treadmill Running
1 Set
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plate loaded decline
3 Sets x 8 Reps
Cable under fly
3 Sets x 10 Reps
Cable high fly
3 Sets x 10 Reps
Push up ladder
3 Sets x 50 Reps
Day 7
Cardio & Legs
Est. 67 min
8 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 8
Back
Est. 59 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Wide grip midrow
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable low pulley row
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 9
Shoulders & Abs
Est. 84 min
16 exercises
Battle Rope
3 Sets x 30 Reps
Cable Shrug
3 Sets x 20 Reps
Plate Loaded Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Seated bent over db shrug
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Plate upright row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Decline Crunch
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 10 Reps
Dip runner
1 Set x 10 Reps
Hanging side leg raises
1 Set x 10 Reps
Hanging Vs
1 Set x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Cross Body Crunch
1 Set x 12 Reps
Day 10
Cardio & Arms
Est. 87 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Skullcrusher
3 Sets x 8 Reps
Close grip bench
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 11
Chest
Est. 75 min
9 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Plate Loaded Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable under fly
3 Sets x 10 Reps
Elliptical Training
1 Set
Side Bridge
3 Sets
Day 12
Legs & Abs
Est. 81 min
15 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Split Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Decline Crunch
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 10 Reps
Dip runner
1 Set x 20 Reps
Hanging side leg raises
1 Set x 10 Reps
Hanging Vs
1 Set x 10 Reps
Cable Wood Chop
2 Sets x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Side Bridge
3 Sets
Elliptical Training
1 Set
Day 13
Back & Cardio
Est. 78 min
9 exercises
Rope Climb Machine
3 Sets x 30 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable low pulley row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Treadmill Running
1 Set
Day 14
Shoulders & Cardio
Est. 75 min
10 exercises
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Day 15
Arms & Cardio
Est. 99 min
11 exercises
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Smith drag curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 16
Legs & Abs
Est. 83 min
15 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 12 Reps
Dip runner
1 Set x 25 Reps
Hanging side leg raises
1 Set x 12 Reps
Hanging Vs
1 Set x 8 Reps
Cable Wood Chop
2 Sets x 20 Reps
Cross Body Crunch
1 Set x 50 Reps
Side Bridge
2 Sets
Elliptical Training
1 Set
