TBS (Phase 2)
Bulking
Intermediate
None
Plan Details
The TBS (Phase 2) routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Total Body Strength (TBS), is a 4-day, full body, intermediate-level, strength training program. This is phase two which builds upon the previous phase one plan. The program targets the entire body. Two sessions will focus on your upper body while two weekly sessions emphasize your legs and core. Have fun. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Legs & Core
Est. 43 min
5 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Dumbbell Step-Up
3 Sets x 8,8,6 Reps
Dumbbell Reverse Lunge
3 Sets x 6,7,8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Tue
Workout 2: Upper Body
Est. 83 min
9 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10,8,6,6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Workout 3: Legs & Core
Est. 42 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 6,5,4 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12,10,8 Reps
Cable Pallof Press with Rotation
3 Sets x 10,8,8 Reps
Fri
Workout 4: Upper Body
Est. 83 min
9 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 5,6,7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,10,8,8 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
