Phase Two - Lean Gain - JEFIT

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Phase Two - Lean Gain - JEFIT

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Phase Two - Lean Gain

Bulking

Advanced

Machine strength

Plan Details

The Phase Two - Lean Gain routine by jarrowsmith1 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

A workout that takes my previous routine and adapts it for higher gains in strength and power whilst maintaining a leaner body mass. Basically more squats

Routine detail

Mon

Chest Shoulders Triceps

Est. 83 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

5 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

5 Sets x 12 Reps

Dip Demonstration

Dip

5 Sets x 12 Reps

Tue

Back Rear Delts Biceps

Est. 90 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

5 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 12 Reps

Wed

Legs Quads Calves

Est. 73 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

5 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Thu

Recovery and Abs

Est. 142 min

13 exercises

Bicep Stretch Demonstration

Bicep Stretch

5 Sets x 15 Reps

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

5 Sets x 15 Reps

Tricep Stretch Demonstration

Tricep Stretch

5 Sets x 15 Reps

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

5 Sets x 15 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

5 Sets x 15 Reps

Cross-Leg Side Stretch (Supine) Demonstration

Cross-Leg Side Stretch (Supine)

5 Sets x 15 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

5 Sets x 15 Reps

Straddle Stretch Demonstration

Straddle Stretch

5 Sets x 15 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

5 Sets x 15 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

5 Sets x 15 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

5 Sets x 15 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

5 Sets x 15 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

5 Sets x 15 Reps

Fri

Shoulders Chest Tris

Est. 108 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

5 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

5 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

5 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

5 Sets x 12 Reps

Sat

Legs Hamstrings Calves Back Biceps

Est. 93 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 12 Reps

Sun

Recovery and Abs

Est. 0 min

0 exercises

This day is empty

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