WORKOUT GAINER

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine combines strength and Hypertrophy training with an emphasis on arm development. Abs can be done after any workout or on Saturday with extra Cardio.

Monday
Tuesday
Thursday
Friday

UPPER BODY (HEAVY) 6 exercises, 53 mins

Barbell Bench Press	4x5 reps	rest: 90s
Barbell Military Press	4x5 reps	rest: 90s
Dumbbell Incline Bench Row	4x8 reps	rest: 90s
Chin-Up	4x8 reps	rest: 90s
Weighted Tricep Dip	3x10 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	2x10 reps	rest: 60s

LOWER BODY (HEAVY) 5 exercises, 56 mins

Barbell Deep Squat	4x5 reps	rest: 120s
Barbell Deadlift	4x5 reps	rest: 90s
Barbell Curl (Close Grip)	5x8 reps	rest: 90s
Barbell Wrist Curl (Posterior)	5x15 reps	rest: 0s
Elliptical Training	3x8 reps	rest: 15s

UPPER BODY (HYPERTROPHY) 6 exercises, 50 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 90s

LOWER BODY (HYPERTROPHY) 7 exercises, 59 mins

Barbell Deep Squat	3x8 reps	rest: 120s
Machine Single-Leg Curl	3x10 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 90s
Dumbbell Seated Wrist Curl	3x12 reps	rest: 0s
Dumbbell Bicep Curl	2x10 reps	rest: 60s
Indoor Cycling	3x8 reps	rest: 15s