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Jan 21st 2019

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Fuark Phase 1

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

WEEK 1: WORKOUT 1: CHEST, TRICEPS, CALVES 9 exercises, 1 hr 13 mins

Barbell Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Lying Tricep Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Machine Calf Raise	3x25 reps	rest: 60s
Machine Seated Calf Raise	3x25 reps	rest: 60s

WEEK 1: WORKOUT 2: BACK, BICEPS, ABS 10 exercises, 1 hr 19 mins

Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Cable One-Arm High Curl	3x12 reps	rest: 60s
Bench Hip Thrust	3x20 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s

ANY CARDIO YOU LIKE 1 exercises, 46 mins

Treadmill Running

0x0 reps

rest: 45s

WEEK 1: WORKOUT 3: SHOULDERS, TRAPS, CALVES 7 exercises, 1 hr 5 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Cable Reverse Fly	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x25 reps	rest: 60s
Machine Single-Leg Calf Press	4x25 reps	rest: 60s

WEEK 1: WORKOUT 4: LEGS AND ABS 8 exercises, 1 hr 5 mins

Barbell Squat	4x12 reps	rest: 60s
Machine Single-Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Bench Hip Thrust	3x20 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s

REST DAY 0 exercises, 0 min

WEEK 2: WORKOUT 1: CHEST, TRICEPS, CALVES 9 exercises, 1 hr 7 mins

Barbell Bench Press	4x9 reps	rest: 60s
Barbell Incline Bench Press	3x9 reps	rest: 60s
Dumbbell Incline Fly	3x9 reps	rest: 60s
Cable Cross-Over	3x9 reps	rest: 60s
Cable Shoulder Extension	3x9 reps	rest: 60s
Cable Lying Tricep Extension	3x9 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x9 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s

WEEK 2: WORKOUT 2: BACK, BICEPS, ABS 10 exercises, 1 hr 12 mins

Dumbbell Bent-Over Row	4x9 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x9 reps	rest: 60s
	3x9 reps	rest: 60s
Cable Shoulder Extension	3x9 reps	rest: 60s
Barbell Curl	4x9 reps	rest: 60s
Dumbbell Incline Curl	3x9 reps	rest: 60s
Cable One-Arm High Curl	3x9 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s

ANY CARDIO YOU LIKE 0 exercises, 0 min

WEEK 2: WORKOUT 3: SHOULDERS, TRAPS, CALVES 7 exercises, 55 mins

Dumbbell Seated Shoulder Press	4x9 reps	rest: 60s
Dumbbell Lateral Raise	3x9 reps	rest: 60s
Cable Front Raise	3x9 reps	rest: 60s
Cable Reverse Fly	3x9 reps	rest: 60s
Dumbbell Shoulder Shrug	4x9 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 60s

WEEK 2: WORKOUT 4: LEGS AND ABS 8 exercises, 1 hr 0 min

Barbell Squat	4x9 reps	rest: 60s
Machine Single-Leg Press	3x9 reps	rest: 60s
Machine Leg Extension	3x9 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x9 reps	rest: 60s
Machine Leg Curl (Prone)	3x9 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s
Side Plank	3x20 reps	rest: 60s

REST DAY 0 exercises, 0 min

WEEK 3: WORKOUT 1: CHEST, TRICEPS, CALVES 9 exercises, 59 mins

Barbell Bench Press	4x6 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Fly	3x6 reps	rest: 60s
Cable Cross-Over	3x6 reps	rest: 60s
Cable Shoulder Extension	3x6 reps	rest: 60s
Cable Lying Tricep Extension	3x6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x6 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s

WEEK 3: WORKOUT 2: BACK, BICEPS, ABS 10 exercises, 1 hr 3 mins

Dumbbell Bent-Over Row	4x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
	3x6 reps	rest: 60s
Cable Shoulder Extension	3x6 reps	rest: 60s
Barbell Curl	4x6 reps	rest: 60s
Dumbbell Incline Curl	3x6 reps	rest: 60s
Cable One-Arm High Curl	3x6 reps	rest: 60s
Bench Hip Thrust	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

ANY CARDIO YOU LIKE 0 exercises, 0 min

WEEK 3: WORKOUT 3: SHOULDERS, TRAPS, CALVES 7 exercises, 48 mins

Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Cable Front Raise	3x6 reps	rest: 60s
Cable Reverse Fly	3x6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x6 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s

WEEK 3: WORKOUT 4: LEGS AND ABS 8 exercises, 54 mins

Barbell Squat	4x6 reps	rest: 60s
Machine Single-Leg Press	3x6 reps	rest: 60s
Machine Leg Extension	3x6 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x6 reps	rest: 60s
Bench Hip Thrust	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s

REST DAY 0 exercises, 0 min

WEEK 4: WORKOUT 1: CHEST, TRICEPS, CALVES 9 exercises, 53 mins

Barbell Bench Press	4x4 reps	rest: 60s
Barbell Incline Bench Press	3x4 reps	rest: 60s
Dumbbell Incline Fly	3x4 reps	rest: 60s
Cable Cross-Over	3x4 reps	rest: 60s
Cable Shoulder Extension	3x4 reps	rest: 60s
Cable Lying Tricep Extension	3x4 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x4 reps	rest: 60s
Machine Calf Raise	4x6 reps	rest: 60s
Machine Seated Calf Raise	4x6 reps	rest: 60s

WEEK 4: WORKOUT 2: BACK, BICEPS, ABS 9 exercises, 49 mins

Dumbbell Bent-Over Row	3x4 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x4 reps	rest: 60s
	3x4 reps	rest: 60s
Cable Shoulder Extension	3x4 reps	rest: 60s
Barbell Curl	3x4 reps	rest: 60s
Dumbbell Incline Curl	3x4 reps	rest: 60s
Cable One-Arm High Curl	3x4 reps	rest: 60s
Bench Hip Thrust	3x6 reps	rest: 60s
Machine Ab Crunch	3x6 reps	rest: 60s

ANY CARDIO YOU LIKE 0 exercises, 0 min

WEEK 4: WORKOUT 3: SHOULDERS, TRAPS, CALVES 7 exercises, 41 mins

Dumbbell Seated Shoulder Press	4x4 reps	rest: 60s
Dumbbell Lateral Raise	3x4 reps	rest: 60s
Cable Front Raise	3x4 reps	rest: 60s
Cable Reverse Fly	3x4 reps	rest: 60s
Dumbbell Shoulder Shrug	4x4 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s
Machine Single-Leg Calf Press	3x6 reps	rest: 60s

WEEK 4: WORKOUT 4: LEGS AND ABS 8 exercises, 48 mins

Barbell Squat	4x4 reps	rest: 60s
Machine Single-Leg Press	3x4 reps	rest: 60s
Machine Leg Extension	3x4 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x4 reps	rest: 60s
Machine Leg Curl (Prone)	3x4 reps	rest: 60s
Bench Hip Thrust	3x6 reps	rest: 60s
Machine Ab Crunch	3x6 reps	rest: 60s
Plank	3x8 reps	rest: 60s