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This workout is a Bulking and Strength building routine that is used in alot of high school weight lifting classes.
The "ON" days you do 5 sets of intermittent reps.
8-6-4-4-8
Start with roughly 60% of your 1 RM and increase by a percentage that you find acceptable final set will be back to the 60%. example would be 1 RM of 200
8-120
6-135
4-150
4-150
8-120 - This one should really burn
The "OFF" days you do 5 sets of intermittent reps.
7-5-3-3-7
Start with 40-50% of your 1 RM and increase by a percentage that you find acceptable final set will be back to the 40-50%. example would
7-80
5-90
3-100
3-100
7-80
You can take a rest day on the third/fifth day and just do cardio or you can go back to the 8-6-4-4-8. all depending on what your body can take.
Feel free to modify to work for your Gym.
Barbell Squat
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1x1 reps |
rest: 60s
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Seated Calf Raise
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1x1 reps |
rest: 60s
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Barbell Deadlift
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1x1 reps |
rest: 60s
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Wide Grip Lat Pulldown
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1x1 reps |
rest: 60s
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Barbell Bench Press
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1x1 reps |
rest: 60s
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Dumbbell Fly
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1x1 reps |
rest: 60s
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EZ Bar Triceps Extension
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1x1 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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1x1 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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1x1 reps |
rest: 60s
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Dumbbell Arnold Press
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1x1 reps |
rest: 60s
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Twisting Standing Dumbbell Curl
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1x1 reps |
rest: 60s
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EZ Bar Close Grip Curl
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1x1 reps |
rest: 60s
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Barbell Squat
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5x8 reps |
rest: 40s
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Seated Calf Raise
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5x8 reps |
rest: 40s
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Barbell Deadlift
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5x8 reps |
rest: 40s
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Wide Grip Lat Pulldown
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5x8 reps |
rest: 40s
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Barbell Bench Press
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5x8 reps |
rest: 40s
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Dumbbell Fly
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5x8 reps |
rest: 40s
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EZ Bar Triceps Extension
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5x8 reps |
rest: 40s
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Cable Rope Triceps Pushdown
|
5x8 reps |
rest: 40s
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Dumbbell Shoulder Shrug
|
5x8 reps |
rest: 40s
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Dumbbell Arnold Press
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5x8 reps |
rest: 40s
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Twisting Standing Dumbbell Curl
|
5x8 reps |
rest: 40s
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EZ Bar Close Grip Curl
|
5x8 reps |
rest: 40s
|
Barbell Squat
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5x7 reps |
rest: 40s
|
||
Seated Calf Raise
|
5x7 reps |
rest: 40s
|
||
Barbell Deadlift
|
5x7 reps |
rest: 40s
|
||
Wide Grip Lat Pulldown
|
5x7 reps |
rest: 40s
|
||
Barbell Bench Press
|
5x7 reps |
rest: 40s
|
||
Dumbbell Fly
|
5x7 reps |
rest: 40s
|
||
EZ Bar Triceps Extension
|
5x7 reps |
rest: 40s
|
||
Cable Rope Triceps Pushdown
|
5x7 reps |
rest: 40s
|
||
Dumbbell Shoulder Shrug
|
5x7 reps |
rest: 40s
|
||
Dumbbell Arnold Press
|
5x7 reps |
rest: 40s
|
||
Twisting Standing Dumbbell Curl
|
5x7 reps |
rest: 40s
|
||
EZ Bar Close Grip Curl
|
5x7 reps |
rest: 40s
|
Barbell Squat
|
5x8 reps |
rest: 40s
|
||
Seated Calf Raise
|
5x8 reps |
rest: 40s
|
||
Barbell Deadlift
|
5x8 reps |
rest: 40s
|
||
Wide Grip Lat Pulldown
|
5x8 reps |
rest: 40s
|
||
Barbell Bench Press
|
5x8 reps |
rest: 40s
|
||
Dumbbell Fly
|
5x8 reps |
rest: 40s
|
||
EZ Bar Triceps Extension
|
5x8 reps |
rest: 40s
|
||
Cable Rope Triceps Pushdown
|
5x8 reps |
rest: 40s
|
||
Dumbbell Shoulder Shrug
|
5x8 reps |
rest: 40s
|
||
Dumbbell Arnold Press
|
5x8 reps |
rest: 40s
|
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Twisting Standing Dumbbell Curl
|
5x8 reps |
rest: 40s
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EZ Bar Close Grip Curl
|
5x8 reps |
rest: 40s
|
Barbell Squat
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5x7 reps |
rest: 40s
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Seated Calf Raise
|
5x7 reps |
rest: 40s
|
||
Barbell Deadlift
|
5x7 reps |
rest: 40s
|
||
Wide Grip Lat Pulldown
|
5x7 reps |
rest: 40s
|
||
Barbell Bench Press
|
5x7 reps |
rest: 40s
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||
Dumbbell Fly
|
5x7 reps |
rest: 40s
|
||
EZ Bar Triceps Extension
|
5x7 reps |
rest: 40s
|
||
Cable Rope Triceps Pushdown
|
5x7 reps |
rest: 40s
|
||
Dumbbell Shoulder Shrug
|
5x7 reps |
rest: 40s
|
||
Dumbbell Arnold Press
|
5x7 reps |
rest: 40s
|
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Twisting Standing Dumbbell Curl
|
5x7 reps |
rest: 40s
|
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EZ Bar Close Grip Curl
|
5x7 reps |
rest: 40s
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