Power/hypertrophy(rubber bands)
Bulking
Beginner
Barbell
Plan Details
The Power/hypertrophy(rubber bands) routine by gainmaker_12 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Power upper
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
Lower power
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Upper hypertrophy
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Day 4
Lower hypertrophy
Est. 0 min
7 exercises
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
