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Summer ‘23 Phase 1
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Summer ‘23 Phase 1 routine by djsrgwxys is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Workout 1
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
2 Sets
Weight Plate Russian Twist
2 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
V-Up
2 Sets x 15 Reps
Day 3
Workout 3
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
12 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Mountain Climber
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 15 Reps
V-Up
2 Sets x 25 Reps
Air Bike
2 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
