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Shortcut to Size/Micro Muscle - Phase 1
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Shortcut to Size/Micro Muscle - Phase 1 routine by smogginbogs is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jim Stoppani
Routine detail
Day 1
W1D1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Day 2
W1D2
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Standing Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 3
W1D3
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Calf City on Leg Press Machine
4 Sets x 12 Reps
Day 4
W1D4
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 5
W2D1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Cable Cross-Over
3 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 9 Reps
Barbell Tricep Extension (Supine)
3 Sets x 9 Reps
Cable One-Arm Tricep Extension
3 Sets x 9 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 6
W2D2
Est. 0 min
11 exercises
Dumbbell One-Arm Row
4 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Standing Lat Pulldown
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
EZ Bar Curl
4 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Cable One-Arm High Curl
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Day 7
W2D3
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Cable Front Raise
3 Sets x 9 Reps
Cable Reverse Fly
3 Sets x 9 Reps
Dumbbell Shoulder Shrug
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf City on Leg Press Machine
4 Sets x 15 Reps
Day 8
W2D4
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 9 Reps
Machine Single-Leg Press
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Barbell Romanian Deadlift
4 Sets x 9 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 8 Reps
Day 9
W3D1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable One-Arm Tricep Extension
3 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 10
W3D2
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Standing Lat Pulldown
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Cable One-Arm High Curl
3 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 10 Reps
Day 11
W3D3
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Front Raise
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf City on Leg Press Machine
4 Sets x 10 Reps
Day 12
W3D4
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 13
W4D1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 3 Reps
Dumbbell Incline Fly
3 Sets x 3 Reps
Cable Cross-Over
3 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 3 Reps
Barbell Tricep Extension (Supine)
3 Sets x 3 Reps
Cable One-Arm Tricep Extension
3 Sets x 3 Reps
Barbell Standing Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Day 14
W4D2
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 3 Reps
Standing Lat Pulldown
3 Sets x 3 Reps
Cable Shoulder Extension
3 Sets x 3 Reps
EZ Bar Curl
4 Sets x 3 Reps
Dumbbell Incline Curl
3 Sets x 3 Reps
Cable One-Arm High Curl
3 Sets x 3 Reps
Smith Machine Hip Thrust
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Band Roundhouse Elbow
3 Sets x 6 Reps
Day 15
W4D3
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 3 Reps
Cable Front Raise
3 Sets x 3 Reps
Cable Reverse Fly
3 Sets x 3 Reps
Dumbbell Shoulder Shrug
4 Sets x 3 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Calf City on Leg Press Machine
4 Sets x 6 Reps
Day 16
W4D4
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 3 Reps
Machine Single-Leg Press
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 3 Reps
Smith Machine Hip Thrust
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Plank
3 Sets
