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Chase Fit Plan
General
Advanced
Machine strength
Plan Details
The Chase Fit Plan routine by ChaseRummans is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs A
Est. 128 min
13 exercises
Smith Machine Squat
6 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Squat with Narrow Stance
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 1
Legs B
Est. 154 min
13 exercises
Smith Machine Front Squat
7 Sets x 12 Reps
Barbell Front Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 21 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Day 2
Push B
Est. 240 min
24 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Dip
4 Sets x 12 Reps
One Arm Cable Fly
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Landmine Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
One Arm Tricep Cable Press
4 Sets x 15 Reps
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
Behind the Back Cable Lat Raise
4 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 30 Reps
Machine Bench Press
3 Sets x 21 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
Push A
Est. 240 min
27 exercises
Machine Bench Press
4 Sets x 10 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Barbell Landmine Shoulder Press
4 Sets x 15 Reps
Dip
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Shoulder Press
4 Sets x 15 Reps
One Arm Tricep Cable Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
One Arm Cable Fly
4 Sets x 12 Reps
Behind the Back Cable Lat Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Farmers Walk
4 Sets x 12 Reps
Day 3
Pull A
Est. 240 min
25 exercises
Barbell Deadlift
7 Sets x 3 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Rack Pull
7 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Machine Row High Grip
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Upper Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
FreeMotion Cable Pulldown
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Janky Bar Pulldown
5 Sets x 15 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Cable Behind Two Arm Bicep Curl
4 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Reverse EZ Bar Curl
4 Sets x 15 Reps
Farmers Walk
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Day 3
Pull B
Est. 240 min
29 exercises
Defecit Deadlift
6 Sets x 5 Reps
Barbell Sumo Deadlift
7 Sets x 5 Reps
Barbell Deadlift
8 Sets x 5 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Standing Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Janky Bar Pulldown
4 Sets x 12 Reps
FreeMotion Cable Pulldown
5 Sets x 12 Reps
Farmers Walk
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Behind Two Arm Bicep Curl
4 Sets x 15 Reps
Two Arm Cable Pulldown
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Cable Rope Push Down
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Barbell Spider Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 21 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Day 8
Friday Pumpday
Est. 240 min
39 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 8 Reps
Defecit Deadlift
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Janky Bar Pulldown
4 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Landmine Squat Press
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Landmine Squat
4 Sets x 12 Reps
Landmine Press
4 Sets x 12 Reps
Behind the Back Cable Lat Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Dip
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Band Pulldown
4 Sets x 30 Reps
Farmers Walk
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 9
Home Work
Est. 32 min
7 exercises
Push-Up
3 Sets x 15 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Plank
3 Sets
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Day 10
Hotel Gym
Est. 200 min
22 exercises
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Bench Dip
3 Sets x 15 Reps
Plank
3 Sets
Day 11
HHI Lift
Est. 106 min
11 exercises
Dumbbell Deep Push-Up
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Band Tricep Extension
4 Sets x 12 Reps
Band Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Alternating Arnold Press
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 15 Reps
Band Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Kettlebell Front Squat
4 Sets x 12 Reps
Day 12
Lower Upper
Est. 86 min
9 exercises
Barbell Squat with Narrow Stance
4 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
