mass gain phase 2 - JEFIT

mass gain phase 2 - JEFIT

mass gain phase 2 banner

mass gain phase 2

Bulking

Intermediate

Machine strength

Plan Details

The mass gain phase 2 routine by Mreda6 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

legs pull push split

Routine detail

Day 1

legs 1

Est. 74 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 12 Reps

glute extension Demonstration

glute extension

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Bridge Demonstration

Bridge

4 Sets

Plank Demonstration

Plank

4 Sets

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

4 Sets x 12 Reps

Day 2

Pull 1

Est. 74 min

8 exercises

Smith Machine Shrug Demonstration

Smith Machine Shrug

6 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Day 3

Push 1

Est. 75 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Day 4

legs2

Est. 55 min

7 exercises

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 15 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Day 5

pull 2

Est. 67 min

8 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Day 6

push 2

Est. 64 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 12 Reps