Basic
Bulking
Beginner
Machine strength
Plan Details
The Basic routine by Mister1ee is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest, Triceps & Abs
18 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Exercise not found
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Exercise not found
Exercise not found
Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 2
Back, Biceps & Abs
24 exercises
Exercise not found
Exercise not found
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Exercise not found
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 3
Shoulders & Abs
15 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Exercise not found
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 4
Legs & Abs
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Exercise not found
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
