The Muscle Building Routine
Bulking
Beginner
Machine strength
Plan Details
The The Muscle Building Routine routine by josevaldez2 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Monday: Upper Body A Workout Tuesday: Lower Body A Workout Wednesday: off Thursday: Upper Body B Workout Friday: Lower Body B Workout Saturday: off Sunday: off OR Week 1 Monday: Upper Body A Workout Tuesday: off Wednesday: Lower Body A Workout Thursday: off Friday: Upper Body B Workout Saturday: off Sunday: off Week 2 Monday: Lower Body B Workout Tuesday: off Wednesday: Upper Body A Workout Thursday: off Friday: Lower Body A Workout Saturday: off Sunday: off
Routine detail
Day 1
Upper Body A
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 9 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 9 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Day 2
Lower Body A
Est. 34 min
4 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 8 Reps
Day 3
Upper Body B
Est. 53 min
7 exercises
Pull-Up
3 Sets x 7 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 9 Reps
Dumbbell Bench Press
3 Sets x 9 Reps
3-D Crossover
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
Day 4
Lower Body B
Est. 36 min
4 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Single Leg Squat
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
