Ph3 - W1
Bulking
Beginner
Machine strength
Plan Details
The Ph3 - W1 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. 75 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell 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
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
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. 73 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Wed
Shoulders/Traps/Calves
Est. 59 min
7 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
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. 59 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 Seated Leg Curl
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Sat
Traps/Weaknesses
Est. 73 min
10 exercises
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
