312Phil's Power Project
General
Beginner
Machine strength
Plan Details
The 312Phil's Power Project routine by 312PHiL is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
LIFT 4 days a week. GAIN lean mass and lose fat. Warm up each muscle group with lighter weight before hitting working sets. Stretch afterwards.
Routine detail
Day 1
Back n Biceps
Est. 47 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,12,10,9,9 Reps
Machine Assisted Pull-Up
3 Sets x 15,12,10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Preacher Curl Machine
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10,9,8 Reps
Day 2
Chest n Triceps
Est. 48 min
7 exercises
Push-Up
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Legs n Calves
Est. 41 min
5 exercises
Barbell Squat (Wide Stance)
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 4
Shoulders n Abs
Est. 54 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
