12 Week TC - Wk 1-3
Bulking
Beginner
Dumbbell
Plan Details
The 12 Week TC - Wk 1-3 routine by clockworkninja is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
12 Week Strength Training/Compounds
Routine detail
Day 1
Full Body
Est. 59 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 2
Cardio - HIIT
Est. 20 min
3 exercises
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Day 3
Full Body
Est. 49 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 4
Cardio - HIIT
Est. 45 min
6 exercises
Cable Dual Overhead Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Day 5
Full Body
Est. 49 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Day 6
Weekly Challenge
Est. 18 min
6 exercises
Bodyweight Squat
1 Set x 15 Reps
Push-Up
1 Set x 12 Reps
Mountain Climber
1 Set x 40 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Mountain Climber
1 Set x 20 Reps
