Beasty Workout
Bulking
Intermediate
Machine strength
Plan Details
The Beasty Workout routine by ChristopherRodriguez15 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focussing On Strength and Muscle Building. First 2 days are all Strength. Going 5 sets of 5 reps with a 2-4 minute rest to Stimulate your Nerves to lift. 3rd Day you rest from the Strength load. Then jump back in with Isolating your Muscles with Hypertrophy Training. Breaking down your Muscle Tissues to they can Rebuild and Strengthen up. The Bigger the Muscle, the Heavier you can Lift. When it comes to Hypertrophy Training, Tempo is Key keeping it at a 313 ratio. 3 seconds down, Hold 1 Second, 3 Seconds up. If you didn't hit the 12 rep on that set, Lower the weight and get last few reps. Then start ypur next set on the weight you ended it. Repeating the As much as you can go with that weight then lowering it to get the last few. If you aren't doing that, Up up the Weight. Go heavier
Routine detail
Mon
Upper Power
Est. 89 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
EZ Bar Curl
2 Sets x 8 Reps
Machine Dip
2 Sets x 8 Reps
Tue
Lower Power
Est. 67 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Thu
Chest and Arms Hypertrophy
Est. 95 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Fri
Legs Hypertrophy
Est. 63 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sat
Back and Shoulders
Est. 73 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
