Phase 1
Bulking
Intermediate
Barbell
Plan Details
The Phase 1 routine by adam_campbell2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Split
Routine detail
Mon
Day 1: Chest Day
Est. 83 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Tue
Day 2: Back and Calves
Est. 83 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
Day 3: Shoulders and Abs
Est. 71 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Thu
Day 4: Legs
Est. 60 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Fri
Day 5: Upper Body and Abs
Est. 95 min
8 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
