PHASE. 1 (1-4) weeks
Bulking
Intermediate
None
Plan Details
The PHASE. 1 (1-4) weeks routine by emraznoce is a 19 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
According to Chat
Routine detail
Day 1
Chest+ schoulder P1
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Machine Incline Chest Press
3 Sets x 8,6,5 Reps
Leverage Incline Chest Press
4 Sets x 11,8,8,5 Reps
Machine Shoulder Press
3 Sets x 11,13,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Back+Arms P1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 11,11,11,8 Reps
Machine Seated Row
3 Sets x 11 Reps
Dumbbell Rear Delt Row
3 Sets x 18 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15,11,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 14,11,8 Reps
Dip
3 Sets x 10,8,8 Reps
Day 3
Legs P1
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 11,11,8,8 Reps
Machine Leg Press
4 Sets x 8,8,8,5 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,8,4 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 4
Upper Body p1
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 10,11,11 Reps
Pull-Up
3 Sets x 8,8,9 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 11,11,8,11 Reps
Dip
4 Sets x 10,8,8,8 Reps
EZ Bar Curl
4 Sets x 21,15,12,12 Reps
Day 5
Rest ?
Est. 0 min
0 exercises
This day is empty
Day 6
Chest+ schoulder P1
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Machine Incline Chest Press
3 Sets x 8,6,5 Reps
Leverage Incline Chest Press
4 Sets x 11,8,8,5 Reps
Machine Shoulder Press
3 Sets x 11,13,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Push-Up
3 Sets x 10 Reps
Day 7
Back+Arms P1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 11,11,11,8 Reps
Machine Seated Row
3 Sets x 11 Reps
Dumbbell Rear Delt Row
3 Sets x 18 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15,11,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 14,11,8 Reps
Dip
3 Sets x 10,8,8 Reps
Day 8
Legs P1
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 11,11,8,8 Reps
Machine Leg Press
4 Sets x 8,8,8,5 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,8,4 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Day 9
Upper Body p1
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 10,11,11 Reps
Pull-Up
3 Sets x 8,8,9 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 11,11,8,11 Reps
Dip
4 Sets x 10,8,8,8 Reps
EZ Bar Curl
4 Sets x 21,15,12,12 Reps
Day 10
Rest?
Est. 0 min
0 exercises
This day is empty
Day 11
Chest+ schoulder P1
Est. 0 min
8 exercises
Machine Fly
5 Sets x 30,10,11,10,11 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Machine Incline Chest Press
3 Sets x 8,6,5 Reps
Leverage Incline Chest Press
4 Sets x 11,8,8,5 Reps
Machine Shoulder Press
3 Sets x 11,13,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Push-Up
3 Sets x 10 Reps
Day 12
Back+Arms P1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 11,11,11,8 Reps
Machine Seated Row
3 Sets x 11 Reps
Dumbbell Rear Delt Row
3 Sets x 18 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15,11,8,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14,11,8,8 Reps
Dip
3 Sets x 10,8,8 Reps
Day 13
Legs P1
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 11,11,8,8 Reps
Machine Leg Press
4 Sets x 8,8,8,5 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,8,4 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Day 14
Upper Body p1
Est. 0 min
8 exercises
Machine Fly
5 Sets x 30,10,11,10,11 Reps
Machine Assisted Pull-Up
3 Sets x 10,11,11 Reps
Pull-Up
3 Sets x 8,8,9 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 11,11,8,11 Reps
Dip
4 Sets x 10,8,8,8 Reps
EZ Bar Curl
4 Sets x 21,15,12,12 Reps
Day 15
Rest?
Est. 0 min
0 exercises
This day is empty
Day 16
Chest+ schoulder P1
Est. 0 min
8 exercises
Machine Fly
5 Sets x 30,10,11,10,11 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Machine Incline Chest Press
3 Sets x 8,6,5 Reps
Leverage Incline Chest Press
4 Sets x 11,8,8,5 Reps
Machine Shoulder Press
3 Sets x 11,13,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Push-Up
3 Sets x 10 Reps
Day 17
Back+Arms P1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 11,11,11,8 Reps
Machine Seated Row
3 Sets x 11 Reps
Dumbbell Rear Delt Row
3 Sets x 18 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15,11,8,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14,11,8,8 Reps
Dip
3 Sets x 10,8,8 Reps
Day 18
Legs P1
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 11,11,8,8 Reps
Machine Leg Press
4 Sets x 8,8,8,5 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8,8,8,4 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Day 19
Upper Body p1
Est. 0 min
8 exercises
Machine Fly
5 Sets x 30,10,11,10,11 Reps
Machine Assisted Pull-Up
3 Sets x 10,11,11 Reps
Pull-Up
3 Sets x 8,8,9 Reps
Barbell Incline Bench Press
4 Sets x 15,8,4,5 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 11,11,8,11 Reps
Dip
4 Sets x 10,8,8,8 Reps
EZ Bar Curl
4 Sets x 21,15,12,12 Reps
