Sarah’s lifting program
Bulking
Beginner
Machine strength
Plan Details
The Sarah’s lifting program routine by adam230 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
Pull
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Legs 1
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Reverse lunge
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Day 3
Upperbody
Est. 0 min
7 exercises
Lat pulldown
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Day 4
Legs 2
Est. 0 min
5 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
