logo
My custom workout
by Sean C.
Program Description
This workout was combined workouts from 2 personal Trainers to help begin your bulk
Program Overview
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 06:34
Last Edited
May 07, 2024 10:18
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
High To Low Fly
3 Sets
8-12 Reps
4
Low To High Fly
3 Sets
8-12 Reps
5
Chest Press (Machine)
3 Sets
8-12 Reps
6
Incline Chest Press (Machine)
3 Sets
8-12 Reps
7
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
3
Close Grip Row
3 Sets
15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
6
Wide Grip Lat Pulldown
3 Sets
12 Reps
7
Bicep Curl (Cable)
3 Sets
12 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
10
Pulldown (Rope)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
2
Leg Curl
3 Sets
3-10 Reps
3
Leg Extension
3 Sets
3-12 Reps
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
5
Lunge (Dumbbell)
3 Sets
5 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Wide Grip Pull-Up
3 Sets
10 Reps