Year of mass: Phase One--Linear Mass - JEFIT

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Year of mass: Phase One--Linear Mass - JEFIT

Year of mass: Phase One--Linear Mass banner

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 Demonstration

Barbell Squat

3 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 20 Reps

Tue

Back and Biceps

Est. 57 min

9 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 8 Reps

Thu

Chest and Triceps

Est. 65 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 8 Reps

Fri

Legs

Est. 53 min

6 exercises

Hack Squat Demonstration

Hack Squat

3 Sets x 6 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 6 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

3 Sets x 20 Reps

Sat

Back and Biceps

Est. 74 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 6 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 6 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 6 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Sun

Chest and shoulder

Est. 59 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6 Reps

Upright Row Demonstration

Upright Row

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 6 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps