Building Blocks Academy Week 1-4
Bulking
Beginner
Machine strength
Plan Details
The Building Blocks Academy Week 1-4 routine by TwalkDaHulk is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is TwalkDaHulk, I put together this custom routine for you to follow for weeks 1-4. This is the Bulking/Muscle Building Routine you need to follow. Depending on your schedule you can change the actual days of the week as long as you are training the three days per week. This is the first stage of our program and I will make changes based on your results and progress during our weekly check ins.
Routine detail
Mon
Push
Est. 73 min
6 exercises
Barbell Bench Press
1 Set
Dumbbell Seated Shoulder Press
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 10 Reps
Wed
Pull
Est. 61 min
6 exercises
Cable Lat Pulldown (Wide Grip)
1 Set
Dumbbell One-Arm Row
1 Set
Smith Machine Shrug
5 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
Legs and Core
Est. 78 min
6 exercises
Machine Leg Press (Wide Stance)
6 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
5 Sets x 25 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
