Beach Body Plus
Bulking
Intermediate
Machine strength
Plan Details
The Beach Body Plus routine by Kellydapa is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Heavy lifting to build mass & bulking Mean focus is to buil the mass that i want
Routine detail
Mon
Chest
Est. 159 min
17 exercises
Barbell Bench Press
7 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Decline Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Tue
Back
Est. 139 min
14 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Wed
Shoulders & Traps
Est. 82 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Alternating Front Raise
5 Sets x 12 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Thu
Arms
Est. 214 min
22 exercises
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Fri
Legs
Est. 69 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Sat
Focus Areas
Est. 125 min
13 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Any
Abs
Est. 54 min
7 exercises
Leg Pull-In
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Barbell Seated Twist
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Any
Cardio
Est. 240 min
5 exercises
Treadmill Running
1 Set
Walking
1 Set
Jump Rope
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
