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LiveFit Phase 1
Bulking
Beginner
Machine strength
Plan Details
The LiveFit Phase 1 routine by Katedafit is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
LiveFit 12week program by Jamie Eason, Phase 1 (weeks 1-4).
Routine detail
Mon
Chest and Triceps
Est. 43 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Mon
W1-2: Chest & Tri
Est. 61 min
9 exercises
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Bench Press on a Stability Ball
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Mon
W3-4: Legs
Est. 111 min
8 exercises
Elliptical Training
1 Set
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Single leg barbell deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Tue
W1-2: Back & Bi
Est. 115 min
8 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Row to Neck
3 Sets x 12 Reps
Underhand Cable Pulldowns
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Tue
W3-4: Back & Bi
Est. 117 min
9 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Seated Narrow Grip Cable rows
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
W1-2: Legs & Calves
Est. 75 min
10 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 8 Reps
Sm. Machine wide stance squat
4 Sets x 8 Reps
Glute Kickback (Kneeling)
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Wed
W3-4: Chest & Tri
Est. 65 min
10 exercises
Kettlebell Renegade Row
3 Sets x 10 Reps
Incline dumbbell press
3 Sets x 10 Reps
Flat bench flyes
3 Sets x 10 Reps
Deccline dumbbell flyes
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Walkout pushup to swivel
3 Sets x 8 Reps
Spiderman pushups
3 Sets x 8 Reps
Thu
W1-2: Shoulders & Abs
Est. 51 min
7 exercises
Smith Machine Deltoid Row
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Deltoid Raise
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
W3-4: Shoulders & Abs
Est. 53 min
6 exercises
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
