Loading...
Year of mass: Phase One--Linear Mass
Bulking
Intermediate
Machine strength
Plan Details
The Year of mass: Phase One--Linear Mass routine by mclainst is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Week 1-4: Rep range 4-6. Rest up to 4 minutes.
Routine detail
Mon
Legs
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 20 Reps
Tue
Back and Biceps
Est. 57 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Thu
Chest and Triceps
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Fri
Legs
Est. 53 min
6 exercises
Hack Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 20 Reps
Sat
Back and Biceps
Est. 74 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Reverse Curl
3 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Sun
Chest and shoulder
Est. 59 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Upright Row
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Seated Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 8 Reps
