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Superhero Bulk: phase 1
Bulking
Intermediate
Barbell
Plan Details
The Superhero Bulk: phase 1 routine by bigYoshi is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Kinobody. Superhero Bulk, Phase 1, Chest and Back specialization- 8 weeks perform 2 warm up sets for first 2 exercises each workout, except Saturday, then only incline press necessary to warmup. 3 minute rest between compound exercises, 2 minutes between isolation exercises. for RPT: heaviest set first at 4-6 reps, then reduce by ~10% for each subsequent set of 6-8 and 8-10 for total of 3 sets for rest-pause: max weight for 12-15 reps then 15-20 sec rest then 3-5 more reps, then rest and repeat for total of 4 mini-sets increase by 5 lbs only when you can hit top end of rep range with FullROM
Routine detail
Tue
Shoulder & Back
Est. 59 min
5 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Thu
Lower Body & Abs
Est. 74 min
7 exercises
Bulgarian Split Squats
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Sat
Heavy Chest Training
Est. 68 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
