Build Muscle Program (Phase 2)

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an intermediate-level (phase 2) muscle building routine. It involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level.

Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body

In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 10 exercises, 1 hr 26 mins

Barbell Deadlift	4x6 reps	rest: 90s
Wide Grip Lat Pulldown	4x10,10,8,8 reps	rest: 60s
Cable Seated Row	4x10,10,8,8 reps	rest: 75s
Dumbbell Bench Press	4x10,10,8,8 reps	rest: 90s
Barbell Bench Press	4x10,10,8,8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10,10,8,8 reps	rest: 60s
Barbell Wide Grip Biceps Curl	3x10,10,8,8 reps	rest: 75s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 90s
Dip	2x10,10 reps	rest: 75s

Workout 2: Lower Body 5 exercises, 47 mins

Reverse Hyper on Flat Bench	3x12,10,8 reps	rest: 75s
Hack Squat (Reverse Position)	3x8 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 120s
Seated Calf Raise	3x20 reps	rest: 75s
Standing Calf Raises	3x12 reps	rest: 75s

Workout 3: Upper Body 9 exercises, 1 hr 24 mins

Barbell Deadlift	4x6 reps	rest: 90s
Wide Grip Lat Pulldown	4x10,10,8,8 reps	rest: 75s
Dumbbell Bench Press	4x10,10,8,8 reps	rest: 90s
Barbell Bench Press	4x10,10,8,8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x10,10,8,8 reps	rest: 60s
Barbell Wide Grip Biceps Curl	4x10,10,8,8 reps	rest: 75s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 90s
Dip	1x12 reps	rest: 75s

Workout 4: Lower Body 5 exercises, 54 mins

Reverse Hyper on Flat Bench	4x10,10,8,8 reps	rest: 75s
Hack Calf Raise	4x12,10,8,6 reps	rest: 120s
Barbell Squat	4x12,10,8,6 reps	rest: 120s
Seated Calf Raise	4x15 reps	rest: 60s
Standing Calf Raises	4x10 reps	rest: 60s