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Build Muscle Program (Phase 3)
Bulking
Intermediate
Machine strength
Plan Details
The Build Muscle Program (Phase 3) routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an intermediate-level (phase 3) muscle building routine. It involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. Day 1: Upper Body Day 2: Lower Body Day 3: Upper Body Day 4: Lower Body In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 87 min
10 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Seated Row
4 Sets x 10,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Day 2
Workout 2: Lower Body
Est. 47 min
5 exercises
Reverse Hyper (Flat Bench)
3 Sets x 12,10,8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 3
Workout 3: Upper Body
Est. 84 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dip
1 Set x 12 Reps
Day 4
Workout 4: Lower Body
Est. 54 min
5 exercises
Reverse Hyper (Flat Bench)
4 Sets x 10,10,8,8 Reps
Hack Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
