Alchemy Phase 1 (Full Body Muscle Building 4 Weeks)
General
Advanced
None
Plan Details
The Alchemy Phase 1 (Full Body Muscle Building 4 Weeks) routine by Oliverseanj is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
3x full body workouts 2x upper/lower weak point workouts. You can complete all or parts of these routines as needed. The objective is to feel the muscle activate and connect. 1x Mobility and Stability workout. Focuses on core engagement and joint stability under load 1x Active Recovery. Can take complete day off. But it possible do some focused stretching and/or soft tissue work
Routine detail
Day 1
Workout 1: Full Body
Est. 67 min
9 exercises
Barbell Squat
4 Sets x 8,8,5,5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12,8,8,8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Wide Cable Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 2
Workout 2: Optional Upper Weak Points
Est. 47 min
10 exercises
Seated DB External Rotation
3 Sets x 10 Reps
Band W
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Active Plank
3 Sets x 8 Reps
Long Lever Swiss Ball Crunch
2 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Day 3
Workout 3: Full Body
Est. 70 min
11 exercises
Barbell Rack Pull
4 Sets x 12,5,5,5 Reps
Dumbbell Split Squat
3 Sets x 8 Reps
Dumbell Fly Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Iso Split Stance One Arm Cable Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Workout 4: Optional Lower Weak Points
Est. 37 min
8 exercises
ISO Hold Single Leg Press
3 Sets x 5 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Wall Tib Strength
3 Sets x 8 Reps
Tib Trainer
3 Sets x 8 Reps
Cable Spinal Flexion Crunch
3 Sets x 8 Reps
Ab Wheel
3 Sets x 10 Reps
Day 5
Workout 5: Full Body
Est. 71 min
11 exercises
Barbell Deadlift
4 Sets x 12,5,5,5 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Rope Forward Lean PullDown
3 Sets x 8 Reps
Chest Down Cable Fly
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Neutral Grip Dumbbell Front Raise
3 Sets x 8 Reps
Cable X Reverse Fly
3 Sets x 8 Reps
Straight Bar Triceps Pushdown
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 6
Mobility + Stability
Est. 38 min
9 exercises
Mobility TRX Deep Lateral Lunge
3 Sets x 8 Reps
TRX Single Arm Row w/ Offset KB Hold
3 Sets x 8 Reps
TRX Curtsy Lunge
3 Sets x 8 Reps
TRX Single Leg Hip Bridge
3 Sets x 8 Reps
TRX TRICEPS EXTENSION
3 Sets x 8 Reps
TRX Wall Slide
3 Sets x 8 Reps
TRX Hip Hinge to Cossack Lunge
3 Sets x 8 Reps
TRX Forward Lunge to Hip Flexor Stretch
3 Sets x 8 Reps
TRX Roll Out
3 Sets x 8 Reps
Day 7
Active Recovery
Est. 32 min
1 exercise
Active Recovery
1 Set
