Beast machine 2.0 upgrade
Bulking
Intermediate
Machine strength
Plan Details
The Beast machine 2.0 upgrade routine by carloslinkup is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A: Shoulders/Legs B: Back/Triceps C: Chest/Biceps AxBxCxx Abs and cardio on at least two of your rest days, I try to hit three a week. The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day. I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery. Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts). The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).
Routine detail
Mon
Abs & Legs Shredding
Est. 43 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Chest & Biceps
Est. 48 min
7 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Wed
Shoulders & Triceps
Est. 46 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Thu
Back, Glutes & Forearms
Est. 46 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Any
Wednesday
Est. 52 min
8 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
