Phase 1
Bulking
Beginner
Body
Plan Details
The Phase 1 routine by eliof is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Tue
Workout 1
Est. 0 min
10 exercises
Walking
1 Set
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Plank
2 Sets
Sit-Up
2 Sets x 25 Reps
Leg Raise
2 Sets x 30 Reps
Thu
Workout 2
Est. 0 min
12 exercises
Walking
1 Set
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Seated Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Weighted Crunch
2 Sets x 20 Reps
Sat
Workout 3
Est. 0 min
10 exercises
Walking
1 Set
Dumbbell Plie Squat
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Crunch
2 Sets x 30 Reps
Leg Raise
2 Sets x 30 Reps
