PF Gainz
Bulking
Beginner
Machine strength
Plan Details
The PF Gainz routine by TrentTaylor is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 60 min
8 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull
Est. 61 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 63 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Standing Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
