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Muscle Building Transition Plan (phase 2)
ELITE
Bulking
Advanced
None
Plan Details
The Muscle Building Transition Plan (phase 2) routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This program is designed initially as a 3-day strength training program that eventually transitions to a 6-day program, if warranted, after 6-8 weeks. The goal of the routine is to add muscle size. In order for that to happen, the workout is only a third of the puzzle. The remaining focus should be placed on nutrition and sleep. Use the program as prescribed: Day 1: Work Legs, Biceps & Forearms on Monday (70:00) Day 2: Work Back & Core on Wednesday (55:00) Day 3: Work Chest, Shoulders & Triceps on Friday (63:00) Rest on the weekend and repeat for 4-6 weeks depending on lifting experience. After that period of time, you then have the option of using the program the following way. Transition to... Day 1: Work Legs, Biceps & Forearms on Monday Day 2: Work Back & Core on Tuesday Day 3: Work Chest, Shoulders & Triceps on Wednesday Day 4: Rest Day 5: Perform Day 1 workout Day 6: Perform Day 2 workout Day 7: Perform Day 3 workout Perform the second part of the plan for an additional 6-8 weeks. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Biceps/Forearms
Est. 70 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 21 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 2
Workout 2: Back & Core
Est. 56 min
8 exercises
Day 3
Workout 3: Chest/ Shoulder/Tricep
Est. 64 min
8 exercises
