Week 3 - Phase 1
Bulking
Beginner
Machine strength
Plan Details
The Week 3 - 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. 55 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Tue
Back/Biceps/Abs
Est. 59 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Machine Back Extension
3 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Wed
Shoulders/Traps/Calves
Est. 44 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Hack Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Thu
Legs/Abs
Est. 49 min
8 exercises
Machine Leg Extension
4 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 6 Reps
Machine Squat
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Sat
Traps/Abs/Forearms
Est. 98 min
16 exercises
Dumbbell Lunge
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Weight Plate Shrug
3 Sets x 6 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 15 Reps
Weight Plate Hand Squeeze
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
