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Total Body Strength (Phase 1)
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Total Body Strength (Phase 1) routine by benjwahlman is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
TBS, Total Body Strength, is a 3-day, total body, intermediate-level, strength session. This is phase one. The program targets the full body. Two sessions will focus on your upper body while one session will emphasize your legs and core. Have fun. Stay Strong! MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Wed
Workout 2
Est. 80 min
11 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Weighted Crunch
4 Sets x 12,10,8,6 Reps
Decline Bench Weighted Twist
4 Sets x 12,10,8,6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Fri
Workout 3
Est. 66 min
11 exercises
Rowing
1 Set
Hexbar Deadlift
3 Sets x 8 Reps
Side Steps
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Sled Push/Pull
3 Sets
