THE-PLAN
Bulking
Beginner
Machine strength
Plan Details
The THE-PLAN routine by vijay.mann is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Week 1 - 12 reps, week 2 - 8 reps, week 3 - 6 reps, week 4 - 3 reps.
Routine detail
Day 1
Monday Chest/Triceps
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Tuesday Back/Biceps
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Day 3
Wednesday Cardio/Rest
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Day 4
Thursday Legs/Shoulder
Est. 0 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
Friday Chest/Triceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 6
Saturday Back/Biceps
Est. 0 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 7
Sunday Legs/Shoulders
Est. 0 min
0 exercises
This day is empty
