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00 Squat/Deadlift Version 2.0
Bulking
Advanced
Machine strength
Plan Details
The 00 Squat/Deadlift Version 2.0 routine by Cjconway 11 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Cycle leg days every 6 weeks. Incorporate pausing weeks 4-6 on days 1 and 5. Warmup at 90 and 180 on back days.
Routine detail
Any
02 Back
Est. 27 min
7 exercises
Barbell Deadlift
7 Sets x 10,10,4,4,4,3,3 Reps
Barbell Rack Pull
4 Sets x 4,4,3,3 Reps
Barbell Good Morning
2 Sets x 15 Reps
Gironda Sternum Pull-Up
1 Set x 20 Reps
chest supported dumbbell row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
plate crunch
3 Sets x 8 Reps
Any
05 Legs/Arms
Est. 35 min
8 exercises
Barbell Deep Squat
10 Sets x 10,10,8,8,5,5,5,3,3,3 Reps
Barbell Step-Up
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dip
1 Set x 99 Reps
Any
01 Legs/Calves
Est. 26 min
7 exercises
Barbell Deep Squat
10 Sets x 10,10,8,8,5,5,5,3,3,3 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
1 Set x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Dumbbell Lunge
1 Set x 20 Reps
Box Jump Multiple Response
1 Set x 16 Reps
Any
04 Back/Shoulders
Est. 38 min
11 exercises
Barbell Deadlift
5 Sets x 4,4,3,3,3 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Pullover (Supine)
1 Set x 20 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
1 and a half Lateral Raises
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Wide Reverse Grip Pull Ups
1 Set x 99 Reps
Any
03 Legs/Chest
Est. 36 min
8 exercises
Barbell Front Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 40,30,20,15,10 Reps
Calf Press On Leg Press
5 Sets x 40,30,20,15,10 Reps
Push-Up
1 Set x 99 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
