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PHASE I — Foundation & Hypertrophy (Weeks 1–4)
General
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Plan Details
The PHASE I — Foundation & Hypertrophy (Weeks 1–4) routine by darthjuju is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Goal: Build muscle, reinforce joint stability, prepare tendons for heavier work later. Intensity: 65–75% Rep ranges: 8–12 mostly Tempo: Controlled eccentric (2–3 seconds down Progress weekly by +5–10 lbs or +1 rep per set.)
Routine detail
Day 1
lower quad dominant
Est. 66 min
8 exercises
Box Jumps
4 Sets x 3 Reps
Dumbbell Squat
4 Sets x 4 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Step Machine
1 Set
steam room
1 Set
Day 2
upper push and rotation
Est. 167 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
landmine rotation
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Rowing
1 Set
steam room
1 Set
Day 3
posterior chain
Est. 155 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 1 Reps
Walking
1 Set
steam room
1 Set
Day 4
upper pull and grip
Est. 61 min
8 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Kettlebell Farmer's Carry
4 Sets x 1 Reps
dead hang
3 Sets
Stationary Bike
8 Sets
steam room
1 Set
Day 5
full body
Est. 165 min
8 exercises
Medicine Ball Overhead Slam
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Rowing
6 Sets
steam room
1 Set
Day 6
cardio mobility
Est. 145 min
6 exercises
Walking
1 Set
Plank
5 Sets
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
steam room
1 Set
Day 7
golf, hike, snowboard
Est. 0 min
0 exercises
This day is empty
