Scribd
Upload
401 views

Bulking Routine

Uploaded by

Adam Harris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
401 views

Bulking Routine

Uploaded by

Adam Harris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

 

          ​Beginner Bulking Routine 
YOU WILL WORKOUT 4 DAYS PER WEEK 
This routine is designed to be done in 4 days per week, with 1 day rest between workout 2 
and workout 3. For example: Monday, Tuesday, Thursday, Friday. 
 
PERFORM ONE EXERCISE AT A TIME 
This means to complete all sets of the 1st exercise before moving on to the 2nd, then all 
sets of the 2nd before moving on to the 3rd, and so on... 
 
HOW TO SELECT YOUR STARTING WEIGHTS 
For every exercise, select a weight that allows you to reach the target reps with good form. 
 
HOW TO INCREASE THE WEIGHT 
When you can complete the target reps for EVERY set, then add 5 lb to that exercise. 
 

  Movement  Sets  Reps  Rest 


Barbell Squat  4  6  150 sec 
Barbell Bench Press  4  6  150 sec 
Barbell Row  4  6  150 sec 

        
       
 

  Movement  Sets  Reps  Rest 


Trap Bar Deadlift  4  6  150 sec 
Barbell Military Press  4  6  150 sec 
Pull-Up  4  Fail  150 sec 

        
       
 

  Movement  Sets  Reps  Rest 


Barbell Squat  3  10  120 sec 
Barbell Bench Press  3  10  120 sec 
Barbell Row  3  10  120 sec 

 Cable Tricep Pushdown  2  15  90 sec 


Barbell Curl  2  15  90 sec 
 

  Movement  Sets  Reps  Rest 


Trap Bar DL  3  10  120 sec 
Barbell Military Press  3  10  120 sec 
Pull-Up  3  Fail  120 sec 

 Dumbbell Delt Fly  2  15  90 sec 


Dumbbell Rear Delt Fly  2  15  90 sec 
 

DISCLAIMER 
This routine is a general education health-related information product and is only intended for healthy adults, ages 18 and over. This routine is solely
for information and education purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise,
nutrition, or supplementation program or if you have any questions about your health. There may be risks and dangers associated with engaging in
activities or using products mentioned in this routine for people with poor health or with pre-existing physical or mental health conditions. Because
these risks exist, you will not use such products or engage in such activities if you are in poor health or have a pre-existing mental or physical health
condition. If you choose to participate in these activities, you do so of your own free will and accord knowingly and voluntarily, assuming all risks
associated with such activities.

© Beast Industries, LLC

You might also like