Skinny to Big
Bulking
Beginner
Barbell
Plan Details
The Skinny to Big routine by koinplaya is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Week 2: Add one set to both exercises in superset A1-A2 for days 1 to 3. Week 3: Add one set to both exercisesin in superset A1-A2 for days 1 to 3. Week 4: Add one set to both exercises in superset A1-A2 for days 1 to 3. Week 5: Follow week 1's rep/set protocol for superset A1-A2 for days 1 to 3, but use a heavier load. Strive to use more weight every week from here on out. Week 6: Same as week 2. Week 7: Same as week 3. Week 8: Same as week 4.
Routine detail
Day 1
Week 1
Est. 48 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12,15,15 Reps
Cable Core Press
3 Sets x 10 Reps
Dumbbell Farmer's Walk
3 Sets
Day 2
Week 1
Est. 38 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 6,10,10 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Dive Bomber Pushup
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 12,15,15 Reps
Barbell Bent-Over Row
3 Sets x 5,6,6 Reps
Dumbbell Reverse Lunge
2 Sets x 8,10 Reps
Day 3
Week 1
Est. 45 min
7 exercises
Barbell Sumo Deadlift
4 Sets x 5 Reps
Single Arm Landmine Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Single Leg Hip Thrust/ Bench
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10,12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10,12,12 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
