gunjans workout
Bulking
Beginner
Machine strength
Plan Details
The gunjans workout routine by gunjanm is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Cutting
Est. 83 min
12 exercises
Walking
1 Set
Air Bike
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Plank
1 Set
Barbell Seated Twist
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 8
Arms 1h
Est. 68 min
9 exercises
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Day 8
back and chest 1.5h
Est. 100 min
14 exercises
Elliptical Training
1 Set
Machine Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
foam roll
3 Sets x 8 Reps
Day 8
Abs 1.5 h
Est. 64 min
12 exercises
Elliptical Training
1 Set
rotary torso
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Tuck Crunch
3 Sets x 8 Reps
Plank
1 Set
precor stretch
1 Set
Day 8
back and abs
Est. 72 min
10 exercises
Elliptical Training
1 Set
Machine Seated Row
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 8
45 minute workout
Est. 64 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
precor stretch
1 Set
foam roll
1 Set x 8 Reps
Day 8
Glutes
Est. 100 min
10 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 8
Legs 1h
Est. 61 min
8 exercises
Stationary Bike
1 Set
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 32
Home Shoulders Triceps
Est. 59 min
10 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Tricep Side Stretch
1 Set x 8 Reps
Day 33
Home Legs
Est. 60 min
10 exercises
Band Calf Raise
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Double-Leg Butt Kick
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Day 34
Home Biceps Chest
Est. 48 min
10 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Band Alternating Bicep Curl
1 Set x 8 Reps
Plank
1 Set
Dumbbell Incline One-Arm Fly on Stability Ball
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press (Stability Ball)
3 Sets x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 1 Rep
Assisted Chest Stretch
1 Set x 8 Reps
