12 Week Challenge
Bulking
Beginner
Machine strength
Plan Details
The 12 Week Challenge routine by JohnDundas is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
UPPER
Est. 0 min
7 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 2
ARMS
Est. 0 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
PUSH
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
PULL
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 5
LEGS
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 6
ABS
Est. 0 min
4 exercises
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 10 Reps
