Week 4 - Phase 1
Bulking
Beginner
Machine strength
Plan Details
The Week 4 - 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. 47 min
9 exercises
Machine Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 3 Reps
Dumbbell Incline Fly
3 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 3 Reps
Cable Shoulder Extension
4 Sets x 3 Reps
EZ Bar Tricep Extension
3 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 3 Reps
Hack Calf Raise
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Tue
Back/Biceps/Abs
Est. 55 min
11 exercises
Dumbbell Bent-Over Row
4 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 3 Reps
Machine Lat Pulldown
3 Sets x 3 Reps
Machine Back Extension
3 Sets x 3 Reps
Barbell Curl
4 Sets x 3 Reps
Dumbbell Incline Curl
3 Sets x 3 Reps
Preacher Curl Machine
3 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Shoulders/Traps/Calves
Est. 38 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 3 Reps
Dumbbell One-Arm Front Raise
3 Sets x 3 Reps
Cable Rope Deltoid Row
3 Sets x 3 Reps
Dumbbell Shoulder Shrug
4 Sets x 3 Reps
Hack Calf Raise
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Thu
Legs/Abs
Est. 43 min
8 exercises
Machine Leg Extension
4 Sets x 3 Reps
Barbell Squat
4 Sets x 3 Reps
Machine Leg Press
3 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 3 Reps
Hack Squat
3 Sets x 3 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Plank
4 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Sat
Traps/Abs/Forearms
Est. 81 min
16 exercises
Barbell Shrug
4 Sets x 3 Reps
Dumbbell Shoulder Shrug
3 Sets x 3 Reps
Barbell Behind the Back Shrug
3 Sets x 3 Reps
Barbell Shrug
3 Sets x 3 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 3 Reps
Machine Bench Press
3 Sets x 3 Reps
Machine Incline Chest Press
3 Sets x 3 Reps
Machine Fly
3 Sets x 3 Reps
