Week 1 - Phase 2
Bulking
Beginner
Machine strength
Plan Details
The Week 1 - Phase 2 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. 73 min
9 exercises
Machine Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
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. 77 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Wed
Shoulders/Traps/Calves
Est. 60 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Lateral Shoulder Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 25 Reps
Hack Calf Raise
4 Sets x 25 Reps
Thu
Legs/Abs
Est. 60 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Plank
3 Sets
Sat
Traps/Abs/Forearms
Est. 79 min
10 exercises
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
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
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 25 Reps
