31 day full body beginner
Bulking
Beginner
Machine strength
Plan Details
The 31 day full body beginner routine by half.of.ceed is a 31 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 2
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 3
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 4
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 5
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 6
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
Day 8
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 9
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 10
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 11
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 12
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 13
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 14
New Workout
Est. 0 min
0 exercises
This day is empty
Day 15
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 9 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Barbell Bench Press
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Day 16
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 17
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 9 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Barbell Bench Press
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Day 18
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 19
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 9 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Barbell Bench Press
3 Sets x 9 Reps
Barbell Bent-Over Row
3 Sets x 9 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Day 20
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 21
New Workout
Est. 0 min
0 exercises
This day is empty
Day 22
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 23
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 24
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 25
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 26
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 27
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 28
New Workout
Est. 0 min
0 exercises
This day is empty
Day 29
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 30
Cardio
Est. 0 min
1 exercise
Elliptical Training
1 Set
Day 31
Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 5 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
