D,s
Bulking
Beginner
Machine strength
Plan Details
The D,s routine by djhdman is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
long run
Est. 56 min
5 exercises
Push-Up
3 Sets x 8 Reps
Sit-Up
1 Set x 60 Reps
Elliptical Training
1 Set
Janda Sit-Up
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Tue
Back, Biceps, and Forearm
Est. 182 min
16 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 15 Reps
Scissor Kick
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Step Machine
1 Set
Plank
3 Sets
Rowing
1 Set
Running
1 Set
Medicine Ball Rotation
3 Sets x 8 Reps
Wed
Chest and Triceps
Est. 158 min
15 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Bench Dip
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Thu
Step/ Row/ Shoulders
Est. 65 min
8 exercises
Step Machine
1 Set
Cable Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Cable One-Arm Lateral Raise
2 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Rowing
1 Set
Dumbbell Reverse Fly
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 190 min
20 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Rowing
1 Set
Barbell Speed Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Treadmill Sprint
1 Set
Sat
PT Test
Est. 143 min
4 exercises
Push-Up
3 Sets x 30 Reps
Running
1 Set
Sit-Up
3 Sets x 30 Reps
Elliptical Training
1 Set
Any
Dumbbell Complex
Est. 55 min
8 exercises
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 6 Reps
Kettlebell Military Press
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Any
Tumminello's Weight Plate Circuit
Est. 32 min
5 exercises
Barbell Overhead Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Reverse Lunge and Twist
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
