Strength/Muscle builder
General
Beginner
Machine strength
Plan Details
The Strength/Muscle builder routine by Lord-Ainz is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
10-12 week program to build or maintain muscle
Routine detail
Day 1
Push Day: 1
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Pull Day: 1
Est. 0 min
8 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 3
Push Day: 2
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 4
Pull Day: 2
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
