ABCDE
Bulking
Beginner
Machine strength
Plan Details
The ABCDE routine by pietrofp is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs Abs
Est. 41 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Tue
Chest Calfs
Est. 41 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Wed
Back Abs
Est. 48 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Fri
Shoulder Abs
Est. 44 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Arms Calfs
Est. 74 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
