gains gains gains
Bulking
Beginner
Machine strength
Plan Details
The gains gains gains routine by ScottMackrell16 is a 15 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Hypa
Est. 59 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Weighted Drop Push-Up
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Mon
Y3T Chest
Est. 84 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 25 Reps
Preacher Curl Machine
3 Sets x 25 Reps
Cable One-Arm High Curl
3 Sets x 25 Reps
Mon
Heavy chest
Est. 67 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Tue
Hams Hypa
Est. 62 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 8 Reps
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Tue
Hams Heavy
Est. 58 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Tue
Y3T Hamstrings
Est. 67 min
7 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 25 Reps
Machine Leg Press
3 Sets x 30 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Wed
Y3T Shoulders
Est. 100 min
11 exercises
Leverage Shoulder Press
4 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Barbell Front Raise
3 Sets x 25 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 25 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 25 Reps
Weighted Tricep Dip
3 Sets x 50 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Wed
Shoulders Heavy
Est. 63 min
10 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
EZ Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Shrugs with Shrug Bar
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Press on Rock Bar
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Wed
Shoulders Hypa
Est. 59 min
9 exercises
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Fri
Quad Heavy
Est. 52 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Fri
Quads Hypa
Est. 65 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Fri
Y3T Quads
Est. 52 min
6 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 30 Reps
Dumbbell Lunge
2 Sets x 30 Reps
Barbell Deep Squat
2 Sets x 25 Reps
Sat
Y3T Back
Est. 32 min
5 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 20 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Rack Pull
2 Sets x 20 Reps
Sat
Back Heavy
Est. 49 min
8 exercises
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbell Bench Tucks
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
weight rollouts
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Underhand Pulldown
3 Sets x 8 Reps
Sat
Back Hypa
Est. 56 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
weight rollouts
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Wide Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
