Busy Template
Bulking
Beginner
Machine strength
Plan Details
The Busy Template routine by KerYann2 is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Program for busy people. 1, 2, 3 or 4 times a week, depending of free time. Exercises 1&2 of each workout are major lifts : 1x5@70%, 1x5@75%, 1x5@80%, 1xAMRAP@85%. When you hit 8 reps, you increase the weight of the 1Rm of the lift : 2 or 2.5kg for Bench and Press, 5kg for Squat and Deadlift.
Routine detail
Day 1
Workout 1
Est. 40 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 2
Workout 2
Est. 40 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Dip
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
