Fuark Phase 1
Bulking
Advanced
Machine strength
Plan Details
The Fuark Phase 1 routine by tasosm is a 28 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHASE 1 Rest-pause set as last set of each exercise for weeks 1 and 2 Drop set as last set of each exercise for weeks 3 and 4
Routine detail
Day 1
WEEK 1: WORKOUT 1: CHEST, TRICEPS, CALVES
Est. 73 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lying Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Day 2
WEEK 1: WORKOUT 2: BACK, BICEPS, ABS
Est. 80 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Standing lat pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 3
ANY CARDIO YOU LIKE
Est. 47 min
1 exercise
Treadmill Running
1 Set
Day 4
WEEK 1: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 66 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Single-Leg Calf Press
4 Sets x 25 Reps
Day 5
WEEK 1: WORKOUT 4: LEGS AND ABS
Est. 65 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 6
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 7
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 8
WEEK 2: WORKOUT 1: CHEST, TRICEPS, CALVES
Est. 68 min
9 exercises
Barbell Bench Press
4 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Incline Fly
3 Sets x 9 Reps
Cable Cross-Over
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Cable Lying Tricep Extension
3 Sets x 9 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 9 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 9
WEEK 2: WORKOUT 2: BACK, BICEPS, ABS
Est. 73 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Standing lat pulldown
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Barbell Curl
4 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 9 Reps
Cable One-Arm High Curl
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Day 10
ANY CARDIO YOU LIKE
Est. 0 min
0 exercises
This day is empty
Day 11
WEEK 2: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 56 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Cable Front Raise
3 Sets x 9 Reps
Cable Reverse Fly
3 Sets x 9 Reps
Dumbbell Shoulder Shrug
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Day 12
WEEK 2: WORKOUT 4: LEGS AND ABS
Est. 61 min
8 exercises
Barbell Squat
4 Sets x 9 Reps
Machine Single-Leg Press
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 20 Reps
Day 13
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 14
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 15
WEEK 3: WORKOUT 1: CHEST, TRICEPS, CALVES
Est. 60 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Lying Tricep Extension
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 16
WEEK 3: WORKOUT 2: BACK, BICEPS, ABS
Est. 63 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Standing lat pulldown
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Cable One-Arm High Curl
3 Sets x 6 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 10 Reps
Day 17
ANY CARDIO YOU LIKE
Est. 0 min
0 exercises
This day is empty
Day 18
WEEK 3: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 49 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Front Raise
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 19
WEEK 3: WORKOUT 4: LEGS AND ABS
Est. 54 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 20
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 21
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 22
WEEK 4: WORKOUT 1: CHEST, TRICEPS, CALVES
Est. 54 min
9 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Incline Fly
3 Sets x 4 Reps
Cable Cross-Over
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 4 Reps
Cable Lying Tricep Extension
3 Sets x 4 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 4 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Day 23
WEEK 4: WORKOUT 2: BACK, BICEPS, ABS
Est. 49 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Standing lat pulldown
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 4 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 4 Reps
Cable One-Arm High Curl
3 Sets x 4 Reps
Bench Hip Thrust
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Day 24
ANY CARDIO YOU LIKE
Est. 0 min
0 exercises
This day is empty
Day 25
WEEK 4: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 42 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 4 Reps
Cable Front Raise
3 Sets x 4 Reps
Cable Reverse Fly
3 Sets x 4 Reps
Dumbbell Shoulder Shrug
4 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Single-Leg Calf Press
3 Sets x 6 Reps
Day 26
WEEK 4: WORKOUT 4: LEGS AND ABS
Est. 48 min
8 exercises
Barbell Squat
4 Sets x 4 Reps
Machine Single-Leg Press
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 4 Reps
Machine Leg Curl (Prone)
3 Sets x 4 Reps
Bench Hip Thrust
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Plank
3 Sets
Day 27
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 28
REST DAY
Est. 0 min
0 exercises
This day is empty
