SSSK
Bulking
Beginner
Machine strength
Plan Details
The SSSK routine by monkeysophie is a 5 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
Tricep/ Chest Day
Est. 65 min
13 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Cardio
Est. 45 min
6 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Wed
Back/Bicep Day
Est. 71 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Knee Raise (Supine)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Thu
Cardio
Est. 45 min
6 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Fri
Leg/Glute
Est. 73 min
15 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bridge
3 Sets
