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Shortcut to size - MicroPhase 2
Bulking
Intermediate
Machine strength
Plan Details
The Shortcut to size - MicroPhase 2 routine by RafTheFat123 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps, Calves
Est. 82 min
10 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 Shoulder Extension
4 Sets x 9 Reps
Barbell Tricep Extension
3 Sets x 9 Reps
Cable High Pulley Tricep Extension
3 Sets x 9 Reps
Dumbbell Seated Tricep Press
3 Sets x 9 Reps
Machine Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Tue
Back, Biceps, Abs
Est. 107 min
13 exercises
T Bar Row
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Cable Standing Curl
5 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 6 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Dual Overhead Curl
4 Sets x 6 Reps
Thu
Shoulders, Traps, Calves
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Dumbbell One-Arm Front Raise
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Fri
Legs, Abs
Est. 70 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
