Phase Two - Lean Gain
Bulking
Advanced
Machine strength
Plan Details
The Phase Two - Lean Gain routine by jarrowsmith1 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A workout that takes my previous routine and adapts it for higher gains in strength and power whilst maintaining a leaner body mass. Basically more squats
Routine detail
Mon
Chest Shoulders Triceps
Est. 83 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Dumbbell Incline Tricep Extension
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Tue
Back Rear Delts Biceps
Est. 90 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Wed
Legs Quads Calves
Est. 73 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Walking Lunge
5 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Thu
Recovery and Abs
Est. 142 min
13 exercises
Bicep Stretch
5 Sets x 15 Reps
Standing Trunk Rotation
5 Sets x 15 Reps
Tricep Stretch
5 Sets x 15 Reps
Assisted Chest Stretch
5 Sets x 15 Reps
Seated Floor Hamstring Stretch
5 Sets x 15 Reps
Cross-Leg Side Stretch (Supine)
5 Sets x 15 Reps
Hamstring Stretch
5 Sets x 15 Reps
Straddle Stretch
5 Sets x 15 Reps
Decline Bench Ab Reach
5 Sets x 15 Reps
Parallel Bar Leg Raise
5 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 15 Reps
Weight Plate Rotation
5 Sets x 15 Reps
Weighted Side Bend
5 Sets x 15 Reps
Fri
Shoulders Chest Tris
Est. 108 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Tricep Kickback
5 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12 Reps
Sat
Legs Hamstrings Calves Back Biceps
Est. 93 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Sun
Recovery and Abs
Est. 0 min
0 exercises
This day is empty
