Access Routine

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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 is 8 to 12 week routine for those who want to pack some muscle

The routine is designed to make one muscle rest when you doing another one (alternating bulking). For example, on mondating, you will do chest and biceps alternating so that the other muscle recovers from heavy stress.

choose weights that you can do with the minimum reps as indicated

Monday
Tuesday
Wednesday
Thursday
Friday

Chest 10 exercises, 1 hr 1 min

Barbell Bench Press	3x8,10,12 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Machine Fly	3x8,10,12 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Band Bench Press	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

Legs and Abs 9 exercises, 58 mins

Barbell Squat	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s
Barbell Jefferson Squat	3x8 reps	rest: 60s
Leg Slide (Supine)	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Smith Machine Front Squat	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Decline Reverse Crunch	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Back and ABS 9 exercises, 56 mins

Smith Machine Good Morning	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Chin-Up (Mixed Grip)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Stability Ball Bridge	3x8 reps	rest: 60s

Triceps and Shoulder 9 exercises, 57 mins

Barbell Bench Press (Close Grip)	3x8,10,12 reps	rest: 60s
Barbell Seated Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Barbell Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s