ICF Novice Routine
Bulking
Beginner
Barbell
Plan Details
The ICF Novice Routine routine by brandiebass is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout A
Est. 70 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Plank
3 Sets
Day 3
Workout B
Est. 54 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
2 Sets x 10 Reps
Day 4
Back shoulders
Est. 46 min
7 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
Back
Est. 39 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
