Total Body Strength (Phase 3)
Bulking
Intermediate
Barbell
Plan Details
The Total Body Strength (Phase 3) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a follow-up to the second program developed, Total Body Strength (phase 2). TBS, is a 3-day, total body, intermediate-level, strength training program. In this second phase of the routine, the entire body will be targeted. Two sessions will emphasize your upper body while one session will focus on your legs and core. Have fun with it. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Total Body Strength (Phase 3): Day 1
Est. 21 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 12 Reps
Wed
Total Body Strength (Phase 3): Day 2
Est. 36 min
11 exercises
Rowing
1 Set
Dumbbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 25 Reps
Fri
Total Body Strength (Phase 3): Day 3
Est. 50 min
13 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,8 Reps
Barbell Push Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Side Bridge
3 Sets
Air Bike
3 Sets x 20 Reps
