Ph3 - W1 - JEFIT

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Ph3 - W1

Bulking

Beginner

Machine strength

Plan Details

The Ph3 - W1 routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest/Triceps/Calves

Est. 75 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 25 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 25 Reps

Tue

Back/Biceps/Abs

Est. 73 min

10 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

3 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Wed

Shoulders/Traps/Calves

Est. 59 min

7 exercises

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 25 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 25 Reps

Thu

Legs/Abs

Est. 59 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

3 Sets x 20 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Sat

Traps/Weaknesses

Est. 73 min

10 exercises

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps