First Month: level 1
Bulking
Beginner
Machine strength
Plan Details
The First Month: level 1 routine by Ragnarek is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
General training: quick start. 13 sessions of each block
Routine detail
Day 1
Block 1
Est. 81 min
8 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Day 2
Block 2
Est. 93 min
9 exercises
Dumbbell Plie Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
