GH Phase 2
Bulking
Intermediate
Machine strength
Plan Details
The GH Phase 2 routine by woodae99 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
GH Phase 2 - Week 3 - 10
Routine detail
Mon
GH Back & Bi
Est. 127 min
21 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Deadlift
3 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Curl
3 Sets x 8 Reps
Cable hammer curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
My flat pull ups
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
T-Bar Squat
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Tue
GH Chest & Tri's
Est. 201 min
22 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Wed
GH Legs
Est. 108 min
10 exercises
Treadmill Running
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Thu
GH Shoulders
Est. 194 min
22 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable cross over
3 Sets x 8 Reps
Reverse machine flys
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Machine Front Delt Press
3 Sets x 8 Reps
Barbell Rear Delt Row to Neck
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Fri
GH Spartan
Est. 33 min
10 exercises
Sledge Hammer
2 Sets
Battling Ropes
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
AB Roller
2 Sets
Rope Chins
2 Sets
Spiderman Crawl
1 Set
Barbell Combo
2 Sets
Jumps
2 Sets
Advanced Burpee
1 Set
Tyre Flip
1 Set
Sat
GH Arms
Est. 0 min
0 exercises
This day is empty
Sat
Brick Pack
Est. 108 min
9 exercises
Treadmill Running
1 Set
Hanging Leg Raise
2 Sets x 10 Reps
Stability Ball Trunk Rotation
2 Sets x 10 Reps
Barbell Ab Rollout
2 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Twist
3 Sets x 8 Reps
Hanging Side Leg Raise
3 Sets x 8 Reps
