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Mass Building: Barbell & Machines

A 4-week muscle-building program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Barbell basics (hack squats, deadlifts, squats, overhead press, barbell rows) plus machines to finish each muscle. 5 exercises, 3–4 sets of 8–12 reps; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Ноги + плечи

  • Barbell Hack Squat
    Legs
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Leg Press
    Legs
    • 60 kg × 10 reps
    • 60 kg × 10 reps
    • 60 kg × 10 reps
  • Standing Barbell Press (Military Press)
    Shoulders
    • 20 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
  • Triceps Rope Pushdown
    Arms
    • 15 kg × 12 reps
    • 15 kg × 12 reps
    • 15 kg × 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Barbell Deadlift — Legs
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Curl — Legs
Day 55 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Seated Leg Extension — Legs
  • Barbell Row to Waist — Back
  • Machine Chest Fly — Chest
  • Standing Cable Biceps Curl — Arms
Day 85 exercises · 16 sets
  • Barbell Hack Squat — Legs
  • Leg Press — Legs
  • Standing Barbell Press (Military Press) — Shoulders
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Triceps Rope Pushdown — Arms
Day 105 exercises · 16 sets
  • Barbell Deadlift — Legs
  • Lat Pulldown to Front — Back
  • Hammer Strength Chest Press — Chest
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Curl — Legs
Day 125 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Seated Leg Extension — Legs
  • Barbell Row to Waist — Back
  • Machine Chest Fly — Chest
  • Standing Cable Biceps Curl — Arms
Day 155 exercises · 16 sets
  • Barbell Hack Squat — Legs
  • Leg Press — Legs
  • Standing Barbell Press (Military Press) — Shoulders
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Triceps Rope Pushdown — Arms

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Mass Building: Barbell & Machines | Training plans | Workouter