Working My Way Up
Bulking
Beginner
Machine strength
Plan Details
The Working My Way Up routine by PatrickSchmidt4 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Still Working Out The Kinks
Routine detail
Day 1
Legs
Est. 53 min
5 exercises
Elliptical Training
1 Set
Bodyweight Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 2
Chest and triceps
Est. 73 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Day 3
Back and biceps
Est. 75 min
7 exercises
Elliptical Training
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 4
Shoulders and Abs
Est. 105 min
11 exercises
Elliptical Training
1 Set
Band Lateral Raise
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
