ScottyGambino
SaraLauzon
VIP
JefitAdmin
EliasKarra'a
Winter '22




Information
Frequency : 20 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :


Description

Big compounds + selected assistance/volume

ANY
3A - CHEST
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Dumbbell Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Palms In Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell One Arm Hammer Press
180 sec
5
12
Progress Chart

Triceps

Dumbbell One Arm Floor Press
180 sec
5
12
Progress Chart

Triceps

Dumbbell Twisting Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell One Arm Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Incline Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Palms In Incline Bench Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Incline One Arm Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Incline One Arm Hammer Press
180 sec
5
12
Progress Chart

Chest

Dumbbell Straight Arm Pullover
180 sec
5
12
Progress Chart

Back

Barbell Bent Arm Pullover
180 sec
5
12
Progress Chart

Chest

Dumbbell Fly
180 sec
5
12
Progress Chart

Chest

Dumbbell Incline Fly
180 sec
5
12
Progress Chart

Chest

Dumbbell Incline Fly With A Twist
180 sec
5
12
Progress Chart

Chest

Dumbbell Fly/Press
60 sec
5
5
Progress Chart

Chest

Cable Chest Press
180 sec
5
12
Progress Chart

Chest

Cable One Arm Chest Press
180 sec
5
12
Progress Chart

Chest

Cable One Arm Crossover
180 sec
5
15
Progress Chart

Chest

Cable Flat Bench Fly
180 sec
5
12
Progress Chart

Chest

Cable Incline Fly
180 sec
5
12
Progress Chart

Chest

Cable Incline Press
180 sec
5
10
Progress Chart

Chest

Cable Floor Flye
180 sec
5
15
Progress Chart

Chest

Cable Cross Over
180 sec
5
12
Progress Chart

Chest

Cable Upper Chest Crossovers
180 sec
5
12
Progress Chart

Chest

Cable High Cross Over
180 sec
5
12
Progress Chart

Chest

Cable Mid Chest Crossovers
180 sec
5
12
Progress Chart

Chest

Cable Lower Chest Raise
180 sec
5
12
Progress Chart

Chest

Machine Fly
180 sec
5
12
Progress Chart

Chest

Landmine Incline Press
180 sec
5
12
Progress Chart

Chest

Landmine Incline One Arm Press
180 sec
5
12
Progress Chart

Chest

Leverage Incline Chest Press
180 sec
5
15
Progress Chart

Chest

Leverage Decline Chest Press
60 sec
5
5
Progress Chart

Chest

Dumbbell Connected Bench Press
180 sec
5
15
Progress Chart

Chest

Dumbbell Connected Incline Bench Press
180 sec
5
15
Progress Chart

Chest

Machine Inner Chest Press
180 sec
5
10
Progress Chart

Chest

Machine Incline Chest Press
60 sec
5
5
Progress Chart

Chest

Cable One Arm Incline Press
60 sec
5
5
Progress Chart

Chest

Cable Chest Press-around
60 sec
5
5
Progress Chart

ANY
3B - BACK
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Back

Barbell Bent Over Two Arm Row
180 sec
5
12
Progress Chart

Back

Barbell Lying Cambered Row
180 sec
5
12
Progress Chart

Back

Barbell Incline Bench Row
180 sec
5
12
Progress Chart

Back

Landmine Meadows Row
180 sec
5
12
Progress Chart

Back

Dumbbell Bent Over Row
180 sec
5
12
Progress Chart

Back

Seated Machine Row
180 sec
5
12
Progress Chart

Back

Leverage Machine Iso Row
180 sec
5
12
Progress Chart

Back

Leverage Machine One Arm Iso Row
180 sec
5
12
Progress Chart

Back

Leverage Machine High Row
180 sec
5
12
Progress Chart

Back

Wide Grip Lat Pulldown
180 sec
5
12
Progress Chart

Back

Reverse Grip Lat Pull Down
180 sec
5
15
Progress Chart

Back

Narrow Grip Lat Pull Down
60 sec
5
5
Progress Chart

Back

Cable Rope Lat Pull Down
180 sec
5
12
Progress Chart

Back

Machine Lat Pull Down
180 sec
5
12
Progress Chart

Back

Cable One Arm Lat Pulldown
180 sec
5
12
Progress Chart

Back

Cable Standing One Arm Row
180 sec
5
12
Progress Chart

Back

One Arm Iso Lateral Wide Pulldown
180 sec
5
12
Progress Chart

Back

Cable Seated Row
180 sec
5
12
Progress Chart

Back

Cable One Arm Seated Row
180 sec
5
15
Progress Chart

Back

Inverted Row
180 sec
5
12
Progress Chart

Back

Barbell High Inverted Row
180 sec
5
12
Progress Chart

Back

Cable Full Range of Motion Straight Crossover
180 sec
5
12
Progress Chart

Back

Cable Straight Arm Push Down
180 sec
5
12
Progress Chart

Back

Cable Back Incline Pushdown
180 sec
5
12
Progress Chart

Back

Cable Incline Bench Row
180 sec
5
12
Progress Chart

Shoulders

Cable Rope Face Pull
180 sec
5
12
Progress Chart

Shoulders

Cable Rope Seated Face Pull
180 sec
5
12
Progress Chart

Shoulders

Cable One Arm Face Pull
180 sec
5
12
Progress Chart

Back

Cable Seated Rear Delt Row
180 sec
5
15
Progress Chart

Back

Dumbbell Incline Bench Two Arm Row
180 sec
5
12
Progress Chart

Back

Dumbbell Lying Rear Delt Row
180 sec
5
15
Progress Chart

Back

Dumbbell One Arm Lying Rear Delt Row
180 sec
5
15
Progress Chart

Back

Cable Standing Row
180 sec
5
10
Progress Chart

Back

Cable Standing Row
60 sec
5
5
Progress Chart

Back

Lat Work
60 sec
-
5
Progress Chart

Back

Back Volume
60 sec
-
5
Progress Chart

Back

Cable Incline Lat Pulldown
60 sec
5
5
Progress Chart

Back

Cable Neutral-grip Lat Pulldown
60 sec
5
5
Progress Chart

ANY
3C - SHOULDER
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Shoulders

Dumbbell Standing Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Shoulder Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell One Arm Shoulder Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell One Arm Push Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Standing Palms In One Arm Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Standing Arnold Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Arnold Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Cuban Press
180 sec
5
12
Progress Chart

Shoulders

Kettlebell Seated Press
180 sec
5
12
Progress Chart

Shoulders

Barbell Bradford Rocky Press
180 sec
5
12
Progress Chart

Shoulders

Cable Rope Rear Delt Row
180 sec
5
12
Progress Chart

Shoulders

Barbell Up Right Row
180 sec
5
12
Progress Chart

Shoulders

Cable Up Right Row
180 sec
5
12
Progress Chart

Shoulders

Cable Rope Upright Row
180 sec
5
12
Progress Chart

Shoulders

Kettlebell Roped Upright Row
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Dumbbell One Arm Standing Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Weight Plate Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Cable One Arm Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Cable Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Machine Deltoid Raise
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Lying Reverse Fly
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Reverse Flyes
180 sec
5
12
Progress Chart

Shoulders

Cable Reverse Fly
180 sec
5
12
Progress Chart

Shoulders

Cable One Arm Reverse Fly
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Power Partials
180 sec
5
12
Progress Chart

Shoulders

Kettlebell One Arm Para Press
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Lateral Raise
180 sec
5
12
Progress Chart

Shoulders

Dumbbell Incline Lying Lateral Raise
180 sec
5
15
Progress Chart

Machine Shoulder Press
180 sec
5
10
Progress Chart

Machine Reverse Flyes
60 sec
5
5
Progress Chart

Shoulders

Dumbbell Leaning Lateral Raise
180 sec
5
10
Progress Chart

Shoulders

Cable Leaning Lateral Raise
180 sec
5
10
Progress Chart

Shoulders

Cable One Arm Face Pull
60 sec
5
5
Progress Chart

Dumbbell Seated Palms In Press
60 sec
5
5
Progress Chart

Shoulders

Shoulder Volume
180 sec
-
10
Progress Chart

Shoulders

Shoulder 3-way
60 sec
5
5
Progress Chart

ANY
4A - TRICEPS
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Triceps

EZ Bar Triceps Extension
180 sec
5
12
Progress Chart

Triceps

EZ Bar Lying Close Grip Behind the Head Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Barbell Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Barbell Lying Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Dumbbell Rolling Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Dumbbell Tate Press
180 sec
5
12
Progress Chart

Triceps

Dumbbell Incline Tate Press
180 sec
5
12
Progress Chart

Triceps

Cable Triceps Pushdown
180 sec
5
12
Progress Chart

Triceps

Cable Triceps Pushdown w/ Shoulder Ext.
180 sec
5
12
Progress Chart

Triceps

Cable Rope Triceps Pushdown
180 sec
5
12
Progress Chart

Triceps

Cable Rope Triceps Pushdown w/ Shoulder Ext.
180 sec
5
12
Progress Chart

Triceps

Cable One Arm Tricep Pushdown
180 sec
5
12
Progress Chart

Triceps

Cable One Arm Tricep Extension
180 sec
5
12
Progress Chart

Triceps

EZ Bar Standing French Press
180 sec
5
12
Progress Chart

Triceps

Dumbbell Tricep Kickback
180 sec
5
12
Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension
180 sec
5
12
Progress Chart

Triceps

Cable Rope Overhead Triceps Extension
180 sec
5
12
Progress Chart

Triceps

Dumbbell Tricep Kickback
180 sec
5
12
Progress Chart

Triceps

Triceps Pushdown V Bar
180 sec
5
12
Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension
180 sec
5
12
Progress Chart

Triceps

Dip Machine
180 sec
5
12
Progress Chart

Triceps

EZ Bar Decline Triceps Extension
180 sec
5
15
Progress Chart

Triceps

Cable One Arm Standing Overhead Tricep Extension
180 sec
5
15
Progress Chart

Shoulders

Kettlebell One Arm Floor Press
180 sec
5
15
Progress Chart

Triceps

Cable D-Handles Pushdown
60 sec
5
5
Progress Chart

Triceps

Cable Double Rope Tricep Kickback
60 sec
5
5
Progress Chart

Triceps

Cable One-Arm Tricep Extension
60 sec
5
5
Progress Chart

Triceps

"Katana" Tricep Extension
60 sec
5
5
Progress Chart

Triceps

Cable Crossed Tricep Extension
60 sec
5
5
Progress Chart

ANY
MOBILITY & STRETCHING
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Mobility Work
180 sec
-
12
Progress Chart

Back

Pump Work
180 sec
-
12
Progress Chart

Upper Legs

Agile 8
180 sec
-
12
Progress Chart

Chest

TRX Work
180 sec
-
12
Progress Chart

Upper Legs

Foam Roller
180 sec
-
12
Progress Chart

Back

Scap Pull Up
180 sec
5
12
Progress Chart

Chest

Dip Hang
180 sec
-
12
Progress Chart

Back

Pull Up Hang
180 sec
-
12
Progress Chart

Shoulders

Barbell Overhead Hold
180 sec
-
12
Progress Chart

Glutes

Kettlebell Swing
180 sec
5
12
Progress Chart

Upper Legs

Box Jump Multiple Response
180 sec
5
12
Progress Chart

Upper Legs

Weighted Box Jump
180 sec
5
12
Progress Chart

Upper Legs

Bodyweight Step Up
180 sec
5
12
Progress Chart

Upper Legs

Single Leg Box Jump
180 sec
5
12
Progress Chart

Upper Legs

Freehand Jump Squat
180 sec
5
12
Progress Chart

Upper Legs

Rocket Jump
180 sec
5
12
Progress Chart

Upper Legs

Scissors Jump
180 sec
5
12
Progress Chart

Chest

Push Up
60 sec
8
3
Progress Chart

Chest

Band-resisted Push Up
180 sec
5
12
Progress Chart

Chest

Scap Push Up
180 sec
5
12
Progress Chart

Chest

Push Up - Paused
180 sec
5
12
Progress Chart

Chest

Weighted Push Up
180 sec
5
12
Progress Chart

Chest

Deep Push Up
180 sec
5
12
Progress Chart

Chest

Plyo Push-Up
180 sec
5
12
Progress Chart

Chest

Clap Push Up
180 sec
5
12
Progress Chart

Chest

Kettlebell Plyo Pushups
180 sec
5
12
Progress Chart

Chest

Drop Push Up
180 sec
5
12
Progress Chart

Back

Medicine Ball Overhead Slam
180 sec
5
12
Progress Chart

Triceps

Medicine Ball Supine Chest Throw
180 sec
5
12
Progress Chart

Chest

Medicine Ball Chest Push Multiple Response
180 sec
5
12
Progress Chart

Upper Legs

Barbell Split Jump
180 sec
5
12
Progress Chart

Upper Legs

Dumbbell Jumping Squat
180 sec
5
12
Progress Chart

Upper Legs

Band Good Morning
180 sec
5
12
Progress Chart

Upper Legs

Band Squat
180 sec
5
12
Progress Chart

Triceps

Band Back Fly
180 sec
5
12
Progress Chart

Back

Band Face Pull
180 sec
5
12
Progress Chart

Back

Band Pull-Aparts
180 sec
5
12
Progress Chart

Chest

Close Hand Pushup
180 sec
5
12
Progress Chart

Chest

Wide Hand Pushup
180 sec
5
12
Progress Chart

Shoulders

Handstand Pushups
180 sec
5
12
Progress Chart

ANY
OLY WEIGHTLIFTING
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Upper Legs

Olympic Weightlifting
180 sec
-
15
Progress Chart

Upper Legs

Barbell Clean
180 sec
5
12
Progress Chart

Upper Legs

Barbell Power Clean
180 sec
5
12
Progress Chart

Upper Legs

Barbell Hang Clean
180 sec
5
12
Progress Chart

Upper Legs

Barbell Hang Clean Below the Knees
180 sec
5
12
Progress Chart

Shoulders

Barbell Hang Clean and Press
180 sec
5
12
Progress Chart

Shoulders

Barbell Clean and Press
180 sec
5
12
Progress Chart

Shoulders

Barbell Clean and Jerk
180 sec
5
12
Progress Chart

Upper Legs

Barbell Squat Jerk
180 sec
5
12
Progress Chart

Upper Legs

Barbell Power Jerk
180 sec
5
12
Progress Chart

Shoulders

Barbell Push Press Behind The Neck
180 sec
5
12
Progress Chart

Upper Legs

Barbell Split Jerk
180 sec
5
12
Progress Chart

Upper Legs

Barbell Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Power Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Hang Snatch
180 sec
5
12
Progress Chart

Shoulders

Barbell Hang Power Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Muscle Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell One Arm Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Overhead Squat
180 sec
5
12
Progress Chart

Upper Legs

Barbell Overhead Lunge
180 sec
5
12
Progress Chart

Upper Legs

Barbell Squat to Shoulder Press
180 sec
5
12
Progress Chart

Upper Legs

Barbell Clean to Shoulder Press - Cluster
180 sec
5
12
Progress Chart

Upper Legs

Barbell Snatch Romanian Deadlift
180 sec
5
12
Progress Chart

Upper Legs

Barbell Clean Pull
180 sec
5
12
Progress Chart

Upper Legs

Barbell Snatch Pull
180 sec
5
12
Progress Chart

Back

Barbell Power Shrug
180 sec
5
12
Progress Chart

Shoulders

Dumbbell One Arm Push Press
180 sec
5
12
Progress Chart

Shoulders

Kettlebell One Arm Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Snatch Balance
180 sec
5
12
Progress Chart

Upper Legs

Dumbbell One Arm Snatch
180 sec
5
12
Progress Chart

Upper Legs

Barbell Muscle Snatch
180 sec
5
15
Progress Chart