PHASE 3
General
Beginner
Machine strength
Plan Details
The PHASE 3 routine by NatePrince is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 14 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Tue
Workout 2
Est. 17 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Wed
Workout 3
Est. 17 min
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Workout 4
Est. 16 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Fri
Workout 5
Est. 25 min
4 exercises
Barbell Squat
6 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
