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nonlinear periodization workouts hypertrophy 12 weeks mesocycle

Shared By : jonaslundgren

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 4 / 265

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Description

Day 1

1. week 1 Day 1 - heavy intensity

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	180 sec	3	4
Chest		Barbell Bench Press	180 sec	3	4
Back		Cable Seated Row	180 sec	3	4
Abs		Flat Bench Lying Leg Raise	75 sec	6	3
Back		Barbell Deadlift	180 sec	3	4
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Seated Calf Raise	180 sec	5	4
Shoulders		Standing Military Press	180 sec	3	4
Shoulders		Cable Up Right Row	180 sec	5	2
Biceps		Dumbbell Bicep Curl	180 sec	5	2

Day 2

2. week 1 Day 2 - moderate intensity

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	9	3
Chest		Barbell Bench Press	60 sec	9	3
Back		Cable Seated Row	60 sec	9	3
Back		Barbell Deadlift	60 sec	9	3
Upper Legs		Lying Leg Curls	60 sec	9	3
Lower Legs		Seated Calf Raise	60 sec	9	3
Shoulders		Standing Military Press	60 sec	9	3
Shoulders		Cable Up Right Row	60 sec	9	3
Biceps		Dumbbell Bicep Curl	60 sec	9	3
Abs		flat bench leg push up	75 sec	6	3

Day 3

3. week 1 Day 3 - moderate intensity

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	90 sec	9	3
Chest		Barbell Bench Press	90 sec	9	3
Back		Cable Seated Row	90 sec	9	3
Back		Barbell Deadlift	90 sec	9	3
Upper Legs		Lying Leg Curls	90 sec	9	3
Lower Legs		Seated Calf Raise	90 sec	9	3
Shoulders		Standing Military Press	90 sec	9	3
Shoulders		Cable Up Right Row	90 sec	9	3
Biceps		Dumbbell Bicep Curl	90 sec	9	3
Abs		flat bench leg push up	75 sec	6	3

Day 4

4. week 2 Day 1 - Light intensity

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	90 sec	9	3
Chest		Barbell Bench Press	90 sec	9	3
Back		Cable Seated Row	90 sec	9	3
Abs		Crunches	90 sec	9	3
Back		Barbell Deadlift	90 sec	9	3
Upper Legs		Lying Leg Curls	90 sec	9	3
Lower Legs		Seated Calf Raise	90 sec	9	3
Shoulders		Standing Military Press	90 sec	9	3
Shoulders		Cable Up Right Row	90 sec	9	3
Biceps		Dumbbell Bicep Curl	90 sec	9	3

Day 6

5. week 2 Day 3 - heavy intensity

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	180 sec	3	4
Chest		Barbell Bench Press	180 sec	3	4
Back		Cable Seated Row	180 sec	3	4
Abs		Flat Bench Lying Leg Raise	75 sec	6	3
Back		Barbell Deadlift	180 sec	3	4
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Seated Calf Raise	180 sec	5	4
Shoulders		Standing Military Press	180 sec	3	4
Shoulders		Cable Up Right Row	180 sec	5	2
Biceps		Dumbbell Bicep Curl	180 sec	5	2

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