Fuark Phase 2
Bulking
Advanced
Machine strength
Plan Details
The Fuark Phase 2 routine by tasosm is a 28 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHASE 2 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. 82 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Lying Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Day 2
WEEK 1: WORKOUT 2: BACK, BICEPS, ABS
Est. 86 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 13 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 13 Reps
Cable Seated Row
3 Sets x 13 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 13 Reps
Barbell Curl
4 Sets x 13 Reps
Barbell Preacher Curl
3 Sets x 13 Reps
Behind-Back Cable Curl
3 Sets x 13 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
ANY CARDIO YOU LIKE
Est. 103 min
2 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Day 4
WEEK 1: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 13 Reps
Smith Machine Upright Row
3 Sets x 13 Reps
Cable One-Arm Lateral Raise
3 Sets x 13 Reps
Dumbbell Bent-Over Raise
3 Sets x 13 Reps
Barbell Shrug
4 Sets x 13 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 5
WEEK 1: WORKOUT 4: LEGS AND ABS
Est. 167 min
9 exercises
Barbell Squat
4 Sets x 13 Reps
Barbell Front Squat
3 Sets x 13 Reps
Machine Leg Extension
3 Sets x 13 Reps
Barbell Romanian Deadlift
4 Sets x 13 Reps
Machine Seated Leg Curl
13 Sets x 13 Reps
Bench Hip Thrust
30 Sets x 8 Reps
Crunch
30 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
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. 71 min
9 exercises
Barbell Bench Press
4 Sets x 9 Reps
Dumbbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Fly
3 Sets x 9 Reps
Cable Incline Fly
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Dumbbell Tricep Extension
3 Sets x 9 Reps
Cable Lying Tricep Extension
3 Sets x 9 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 9
WEEK 2: WORKOUT 2: BACK, BICEPS, ABS
Est. 72 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 9 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Seated Row
3 Sets x 9 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 9 Reps
Barbell Curl
4 Sets x 9 Reps
Barbell Preacher Curl
3 Sets x 9 Reps
Behind-Back Cable 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. 62 min
1 exercise
Treadmill Running
1 Set
Day 11
WEEK 2: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 76 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Smith Machine Upright Row
3 Sets x 9 Reps
Cable One-Arm Lateral Raise
3 Sets x 9 Reps
Dumbbell Bent-Over Raise
3 Sets x 9 Reps
Barbell Shrug
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Bench Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 12
WEEK 2: WORKOUT 4: LEGS AND ABS
Est. 62 min
8 exercises
Barbell Squat
4 Sets x 9 Reps
Barbell Front Squat
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Barbell Romanian Deadlift
4 Sets x 9 Reps
Machine Seated Leg Curl
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 19 Reps
Weighted Crunch
3 Sets x 19 Reps
Side Plank
3 Sets x 19 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
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Incline Fly
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Lying 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. 64 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Behind-Back Cable 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. 50 min
4 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 18
WEEK 3: WORKOUT 3: SHOULDERS, TRAPS, CALVES
Est. 49 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Cable One-Arm Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Barbell 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
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Seated Leg Curl
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
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Fly
3 Sets x 4 Reps
Cable Incline Fly
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 4 Reps
Dumbbell Tricep Extension
3 Sets x 4 Reps
Cable Lying 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. 58 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 4 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 4 Reps
Barbell Curl
4 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 4 Reps
Behind-Back Cable Curl
3 Sets x 4 Reps
Bench Hip Thrust
3 Sets x 7 Reps
Crunch
3 Sets x 7 Reps
Oblique Crunch
3 Sets x 7 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. 44 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 4 Reps
Smith Machine Upright Row
3 Sets x 4 Reps
Cable One-Arm Lateral Raise
3 Sets x 4 Reps
Dumbbell Bent-Over Raise
3 Sets x 4 Reps
Barbell Shrug
4 Sets x 4 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Day 26
WEEK 4: WORKOUT 4: LEGS AND ABS
Est. 54 min
9 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Front Squat
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Barbell Romanian Deadlift
4 Sets x 4 Reps
Machine Seated Leg Curl
3 Sets x 4 Reps
Bench Hip Thrust
3 Sets x 7 Reps
Crunch
3 Sets x 7 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 7 Reps
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
