TBS (Phase 2)

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Friday
Monday
Tuesday
Thursday
Wednesday

Workout 1: Legs & Core 5 exercises, 42 mins

Barbell Squat	3x12,10,8 reps	rest: 120s
Dumbbell Step-Up	3x8,8,6 reps	rest: 90s
Dumbbell Reverse Lunge	3x6,7,8 reps	rest: 90s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s

Workout 2: Upper Body 9 exercises, 1 hr 22 mins

Rowing	0x0 reps • 3m	rest: 60s
Barbell Deadlift	3x8,6,4 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bench Press	4x10,8,6,6 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Shoulder Shrug	4x8 reps	rest: 20s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 120s

Rest Day 0 exercises, 0 min

Workout 3: Legs & Core 5 exercises, 42 mins

Barbell Squat	4x8 reps	rest: 120s
Dumbbell Single-Leg Bench Squat	3x6,5,4 reps	rest: 90s
Dumbbell Lunge	2x8 reps	rest: 90s
Cable Crunch Kneeling Rotation	3x12,10,8 reps	rest: 60s
Cable Pallof Press with Rotation	3x10,8,8 reps	rest: 60s

Workout 4: Upper Body 9 exercises, 1 hr 23 mins

Rowing	0x0 reps • 4m	rest: 60s
Barbell Deadlift	3x5,6,7 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Barbell Bench Press	3x12,10,8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Shoulder Shrug	4x10,10,8,8 reps	rest: 20s
Dumbbell Concentration Curl	4x10,10,8,8 reps	rest: 60s
Barbell Shoulder Press	4x6 reps	rest: 120s