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BULKING PHASE 1
Bulking
Intermediate
Machine strength
Plan Details
The BULKING PHASE 1 routine by andrewcowden is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout plan to help gain mass quickly. Split into 3 different phases to help build mass continually, this is the first - which takes one month to complete.
Routine detail
Mon
CHEST AND TRICEPS
Est. 61 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Tue
BACK AND BICEPS
Est. 66 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Wed
CARDIO AND ABS
Est. 16 min
3 exercises
Interval Training
1 Set
Leg Raise
3 Sets x 20 Reps
Plank
2 Sets
Thu
SHOULDERS
Est. 46 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Fri
LEGS AND ABS
Est. 69 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
2 Sets
