Volume Stabilization Phase
Bulking
Intermediate
Barbell
Plan Details
The Volume Stabilization Phase routine by AjdinIbrisagic is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 6-week cycle seeks to increase mass while priming the CNS for the strength phase. The three main movements (Squat, Bench Press & Deadlift) will be repeated throughout the workout week so the body becomes accustomed to the movement and reinforces motor patterns. Form is emphasized and muscles that supplement the movements will be targeted.
Routine detail
Mon
Legs & Abs
Est. 82 min
10 exercises
Barbell Deep Squat
1 Set
Barbell Front Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Plank
1 Set
Tue
Chest, Triceps & Shoulders
Est. 70 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
1 Set x 25 Reps
Cable Shoulder Extension
1 Set x 25 Reps
Dumbbell Seated Tricep Press
1 Set x 25 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Wed
Back, Biceps & Forearms
Est. 82 min
11 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
1 Set x 21 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
Dead Hang
1 Set
Fri
Legs, Lower Back & Abs
Est. 85 min
10 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Paused Squat
5 Sets x 3 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Plank
3 Sets
Sat
Chest & Arms
Est. 60 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
1 Set x 21 Reps
Tricep Push-Up
1 Set x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
