Week 1 - Phase 1
Bulking
Beginner
Machine strength
Plan Details
The Week 1 - Phase 1 routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Triceps & Calves
Est. 74 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Hack Calf Raise
4 Sets x 25 Reps
Hack Calf Raise
4 Sets x 25 Reps
Tue
Back, Biceps & Abs
Est. 71 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Wed
Shoulders, Calves & Traps
Est. 58 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Thu
Legs & Abs
Est. 61 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Sat
Traps, Abs & Forearms
Est. 79 min
10 exercises
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 25 Reps
