Phase I Sarcoplasmic Hypertrophy
Bulking
Intermediate
Bench
Plan Details
The Phase I Sarcoplasmic Hypertrophy routine by LuisAzevedo is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Day 1: Chest, Shoulders, Triceps
Est. 91 min
17 exercises
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 8 Reps
Barbell Military Press
1 Set x 12 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Military Press
1 Set x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Tricep Push-Up
3 Sets x 8 Reps
Tue
Day 2: Legs, Calves, Abs
Est. 114 min
6 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Donkey Calf Raise
5 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 100 Reps
Decline Oblique Crunch
4 Sets x 100 Reps
Thu
Day 3: Back, Biceps, Forearms
Est. 54 min
7 exercises
Cable Seated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
