Phil.Dizzl

May 30th 2023

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Recomp (Hard)

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Made this for myself after an injury, the Plan is not for beginners tho. Calorie intake about 5-10% surplus. Have fun !

Chest & Shoulder 12 exercises, 1 hr 18 mins

Push-Up	3x12 reps	rest: 60s
Barbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Fly	3x8 reps • 60s	rest: 60s

Arms & Back 11 exercises, 1 hr 10 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s
Dumbbell Concentration Curl	3x8 reps • 60s	rest: 60s

Leg day -.- 10 exercises, 1 hr 2 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Chest & Shoulders 12 exercises, 1 hr 18 mins

Push-Up	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps • 60s	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Fly	3x8 reps • 60s	rest: 60s

Arms & Back 8 exercises, 1 hr 0 min

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
T Bar Row	3x15 reps	rest: 60s