Growth Phase
Bulking
Intermediate
Machine strength
Plan Details
The Growth Phase routine by christopher.wilcox is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 51 min
6 exercises
Barbell Incline Bench Press
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7 Reps
Weighted Tricep Dip
4 Sets x 7 Reps
Barbell Row
4 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Wed
Shoulders and Arms
Est. 51 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 7 Reps
Barbell Bench Press (Close Grip)
4 Sets x 7 Reps
Cable Rope Hammer Curl
4 Sets x 7 Reps
Weighted Tricep Dip
4 Sets x 7 Reps
Fri
Legs
Est. 54 min
6 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Machine Kneeling Leg Curl
4 Sets x 7 Reps
Barbell Squat (Wide Stance)
4 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 7 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
