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Plan

xnrmjg

Jun 23rd 2023

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Plan

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Day 2
Day 5
Day 3
Day 4
Day 1

Upper 8 exercises, 0 min

	Machine Fly	3x12,9,15 reps	rest: 60s
	Dumbbell Incline Bench Press	2x9,12 reps	rest: 60s
	Machine Inner Chest Press	2x12,9 reps	rest: 60s
	Cable Lateral Raise	3x12,9,15 reps	rest: 60s
	Cable One-Arm Lat Pulldown	2x12,9 reps	rest: 60s
	Leverage Machine Iso Row	2x9,12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	Dumbbell Incline Curl	3x15 reps	rest: 60s

Lower 9 exercises, 0 min

	Machine Leg Extension	3x12,9,15 reps	rest: 60s
	Hack Squat	2x9,12 reps	rest: 60s
	Machine Leg Press	2x9,12 reps	rest: 60s
	Machine Hip Adduction	2x12,15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12,9,15 reps	rest: 60s
	Bodyweight Walking Lunge	2x20 reps	rest: 60s
	Machine Seated Calf Raise	3x12,9,15 reps	rest: 60s
	Hanging Leg Raise	3x12 reps	rest: 60s
	Cable Wood Chop	3x12 reps	rest: 60s

Pull 8 exercises, 0 min

	Machine Seated Row	3x12,9,15 reps	rest: 60s
	Cable Rope Lat Pulldown	2x9,12 reps	rest: 60s
	Leverage Machine Iso Row	2x9,12 reps	rest: 60s
	Machine Lat Pulldown	2x9,12 reps	rest: 60s
	Cable Upper Row	2x12,9 reps	rest: 60s
	Machine Reverse Fly	3x12,9,15 reps	rest: 60s
	Cable Bicep Curl	2x12,15 reps	rest: 60s
	Cable Rope Hammer Curl	2x12,15 reps	rest: 60s

Push 8 exercises, 0 min

	Machine Fly	3x12,9,15 reps	rest: 60s
	Leverage Incline Chest Press	2x9,15 reps	rest: 60s
		3x12,9,15 reps	rest: 60s
	Dumbbell Seated Shoulder Press	2x9,12 reps	rest: 60s
	Smith Machine Incline Bench Press	2x9,12 reps	rest: 60s
	Cable One-Arm Lateral Raise	3x12,9,15 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12,15 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	2x12,15 reps	rest: 60s

Lower 2 9 exercises, 0 min

	Machine Leg Curl (Prone)	3x12,9,15 reps	rest: 60s
	Barbell Romanian Deadlift	2x9,12 reps	rest: 60s
	Machine Leg Extension	2x12,15 reps	rest: 60s
	Machine Leg Press	2x9,12 reps	rest: 60s
	Machine Hip Adduction	2x12,15 reps	rest: 60s
	Barbell Hip Thrust	2x9,12 reps	rest: 60s
	Machine Calf Raise	3x12,9,15 reps	rest: 60s
	Hanging Leg Raise	3x12 reps	rest: 60s
	Cable Wood Chop	3x12 reps	rest: 60s

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