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Bigger stronger leaner Phase 2
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bigger stronger leaner Phase 2 routine by Tj_gunz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
• Make sure you start each workout with a proper warm up routine:  In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 4- to 6-rep set weight and then rest for 1 minute.  In your second warm-up set, you use the same weight as the first and do 10 reps this time at a little faster pace. Then rest for 1 minute.  Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest.  The fourth warm-up set is the final one and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set. • Most of your working sets are done in the 4 to 6 rep range (about 85% of your 1RM). • Some workouts call for sets in the 8 to 10 rep range. • Do the workouts one exercise at a time, in the order given. • Rest 3 to 4 minutes in between sets done in the 4 to 6 rep range. • Rest 1 to 2 minutes in between sets done in the 8 to 10 rep range.
Routine detail
Day 1
Chest and Abs
Est. 83 min
8 exercises
Reverse Grip dumbbell incline press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Day 2
Back & Calves
Est. 78 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 3
Shoulders & Abs
Est. 74 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Day 4
Legs
Est. 61 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Single-Leg Donkey Calf Raise
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Day 5
Upper Body & Abs
Est. 99 min
9 exercises
Reverse Grip dumbbell incline press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Tricep Press (Supine)
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
