Weigth gaining split
General
Beginner
Machine strength
Plan Details
The Weigth gaining split routine by Aron.Dysjaland is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Wed
Cardio
Est. 0 min
1 exercise
Running
10 Sets
Thu
Push
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Pull
Est. 0 min
7 exercises
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sun
Leg day
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
