Phase 1 The One-Day Spily
Bulking
Beginner
Barbell
Plan Details
The Phase 1 The One-Day Spily routine by MarlonC is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Phase1 1-3 Weeks
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Wed
Phase1 1-3 Weeks
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Fri
Phase1 1-3 Weeks
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
