strength phase

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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

6 weeks then do bulking phase , pack in those calories , train sore on days 4 & 5 with a lower weight than days 1 & 2 and don't pay to much attention to how much you can lift here , this is my regular volume routine and it works for me i interchange this routine with my Bulking phase routine every 6 weeks with a full week off after completion of both making it a super 12 week program that worked for me

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surfing 2 hours 0 exercises, 0 min

group 1 4 exercises, 32 mins

Barbell Squat	10x1 reps	rest: 60s
Barbell Squat	2x3 reps	rest: 60s
Barbell Deadlift	10x1 reps	rest: 50s
Barbell Deadlift	3x3 reps	rest: 60s

group 2 4 exercises, 25 mins

Barbell Military Press	10x01 reps	rest: 40s
Barbell Military Press	1x3 reps	rest: 50s
Barbell Bench Press	10x1 reps	rest: 50s
Barbell Bench Press	1x3 reps	rest: 50s

group 3 4 exercises, 30 mins

Barbell Squat	10x1 reps	rest: 60s
Barbell Squat	1x3 reps	rest: 60s
Barbell Deadlift	10x1 reps	rest: 60s
Barbell Deadlift	1x3 reps	rest: 60s

group 4 4 exercises, 30 mins

Barbell Military Press	10x1 reps	rest: 60s
Barbell Military Press	1x3 reps	rest: 60s
Barbell Bench Press	10x1 reps	rest: 60s
Barbell Bench Press	1x3 reps	rest: 60s