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GVT - Phase 1
Bulking
Intermediate
Machine strength
Plan Details
The GVT - Phase 1 routine by Dhan67 is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
01 - Chess / Arms
Est. 53 min
4 exercises
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 10 Reps
Dumbbell Fly
10 Sets x 3 Reps
Dumbbell Incline Tricep Extension
10 Sets x 3 Reps
Day 2
02 - Legs / Abs
Est. 43 min
4 exercises
Machine Leg Press
10 Sets x 10 Reps
Parallel Bar Leg Raise
10 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 3
03 - Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 4
04 - Back / Shoulders
Est. 44 min
4 exercises
Pull-Up (Hammer Grip)
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 5
05 - Cardio
Est. 32 min
1 exercise
Stationary Bike
1 Set
Day 6
06 - Chess / Arms
Est. 44 min
4 exercises
Smith Machine Decline Bench Press
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Incline Tricep Extension
3 Sets x 10 Reps
Day 7
07 - Legs / Abs
Est. 43 min
4 exercises
Smith Machine Squat
10 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 8
08 - Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 9
09 - Back / Shoulders
Est. 42 min
4 exercises
T Bar Row
10 Sets x 10 Reps
Smith Machine Shoulder Press
10 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 10
10 - Cardio
Est. 32 min
1 exercise
Stationary Bike
1 Set
Day 11
11 - Chess / Arms
Est. 42 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Cable Bicep Curl
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 12
12 - Legs / Abs
Est. 43 min
4 exercises
Machine Leg Press
10 Sets x 10 Reps
Machine Single-Leg Curl
10 Sets x 10 Reps
Bench Rotational Crunch
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 13
13 - Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 14
14 - Back / Shoulders
Est. 41 min
4 exercises
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Upright Row
10 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Day 15
15 - Cardio
Est. 32 min
1 exercise
Stationary Bike
1 Set
Day 16
16 - Chess / Arms
Est. 55 min
4 exercises
Smith Machine Bench Press
10 Sets x 10 Reps
EZ Bar Curl
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 17
17 - Legs / Abs
Est. 44 min
4 exercises
Smith Machine Squat
10 Sets x 10 Reps
Cable Crunch Kneeling Rotation
10 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Day 18
18 - Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 19
19 - Back / Shoulders
Est. 45 min
4 exercises
Barbell Deadlift
10 Sets x 10 Reps
Barbell Shoulder Press
10 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 20
20 - Cardio
Est. 32 min
1 exercise
Stationary Bike
1 Set
