Musclepharm Get Swole: Phase 2
Bulking
Advanced
Machine strength
Plan Details
The Musclepharm Get Swole: Phase 2 routine by guijtsc is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 45 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Seated Row
5 Sets x 12,10,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Day 2
Legs
Est. 31 min
5 exercises
Barbell Squat
5 Sets x 20,15,12,10,8 Reps
Machine Leg Press
5 Sets x 20,15,12,10,8 Reps
Machine Leg Extension
4 Sets x 25,20,15,10 Reps
Machine Seated Leg Curl
4 Sets x 20,15,10,5 Reps
Machine Seated Calf Raise
4 Sets x 25,20,25,20 Reps
Day 3
Arms
Est. 101 min
8 exercises
Dumbbell Preacher Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 40 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Bench Dip
5 Sets x 50 Reps
Cable Shoulder Extension
4 Sets x 40 Reps
Barbell Preacher Curl (Overhand)
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 30 Reps
Day 4
Shoulders and Abs
Est. 42 min
9 exercises
Barbell Military Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Front Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Hanging Leg Raise
1 Set x 12 Reps
Sit-Up
1 Set x 15 Reps
Plank
1 Set
Dumbbell Side Bend
1 Set x 12 Reps
Day 5
Weakness
Est. 53 min
5 exercises
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Rowing
1 Set
Cable Cross-Over
3 Sets x 12 Reps
Treadmill Running
1 Set
