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Anabolic (wk 1-3) PrePhase
AUDIO TIP
Bulking
Advanced
Body
Plan Details
The Anabolic (wk 1-3) PrePhase routine by kormanlq is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Objective - Build overall strength and muscle & prepare for Phase 1. What to Expect - Better coordination, increased strength, correction of muscle imbalances and improvement of exercise form. Frequency - Foundational Workouts - 2 times/week (2/3 days rest between) Trigger Sessions - 1 to 3 times/daily (non-foundational workout days)
Routine detail
Any
Trigger Session Option 3 (10 min)
Est. 20 min
6 exercises
Alternating Heel Touch
2 Sets x 20 Reps
Band Chest Press
2 Sets x 15 Reps
Band Pulldowns
2 Sets x 15 Reps
Band Rear Delt Flyes
2 Sets x 15 Reps
Band Lateral Raise
2 Sets x 20 Reps
Bodyweight Calf Raise
2 Sets x 30 Reps
Any
Trigger Session Option 1 (10 min)
Est. 19 min
6 exercises
Bodyweight Lunge
2 Sets x 15 Reps
Band Chest Flyes
2 Sets x 15 Reps
Band Rows
2 Sets x 15 Reps
Band Tricep Pressdown
2 Sets x 15 Reps
Band Curls
2 Sets x 15 Reps
Band Lateral Raise
2 Sets x 15 Reps
Any
Trigger Session Option 2 (10 min)
Est. 20 min
6 exercises
Leg Raise
2 Sets x 8 Reps
(MAPS Anabolic) Band Chest Press
2 Sets x 15 Reps
(MAPS Anabolic) Band Straight Arm Pulldown
2 Sets x 15 Reps
(MAPS Anabolic) Band Hammer Curls
2 Sets x 15 Reps
(MAPS Anabolic) Band Shrugs
2 Sets x 15 Reps
(MAPS Anabolic) Band Overhead Tricep Extension
2 Sets x 15 Reps
Any
Foundational Workout - Monday
Est. 64 min
12 exercises
Barbell Squat
2 Sets x 14 Reps
Dumbbell Walking Lunge
1 Set x 18 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 14 Reps
Dumbbell Shoulder Shrug
2 Sets x 14 Reps
Dumbbell Shoulder Press
2 Sets x 14 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Barbell Curl
3 Sets x 14 Reps
Cable Shoulder Extension
2 Sets x 14 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 30 Reps
