thick boi, Dat boi
Bulking
Beginner
Machine strength
Plan Details
The thick boi, Dat boi routine by tnolan17 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Mon
Push (Chest, Triceps, Shoulders)
Est. 74 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Pull (Back and Biceps)
Est. 86 min
11 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 40 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 47 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Weight plate good morning
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Thu
Shoulders and Traps
Est. 53 min
8 exercises
Barbell Push Press
4 Sets x 5 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 40 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
