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Special Ops Training Week 9
Bulking
Intermediate
Body
Plan Details
The Special Ops Training Week 9 routine by lohr700 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Ruck - Road (5 Miles < 1hr 15min) 50lbs + Gym
Est. 70 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Military Press Single Arm
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 6 Reps
Bridge Single Leg
3 Sets x 6 Reps
Dumbbell Farmer's Walk Single Arm
3 Sets x 20 Reps
Medicine Ball Wall Ball
3 Sets x 15 Reps
Front Plank
3 Sets x 30 Reps
Quadrupeds
3 Sets x 10 Reps
Side Plank
3 Sets x 30 Reps
Sit-Up
3 Sets x 90 Reps
Day 2
5 Mile Run @ 70% Heart Rate
Est. 0 min
0 exercises
This day is empty
Day 3
Regeneration
Est. 0 min
0 exercises
This day is empty
Day 4
Gym Day
Est. 57 min
10 exercises
Dumbbell Bulgarian Squats Single Leg
3 Sets x 6 Reps
Pull-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbell Romanian Deadlift Single Leg
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Front Plank
3 Sets x 30 Reps
Quadrupeds
3 Sets x 10 Reps
Side Plank
3 Sets x 30 Reps
Hanging Knee To Elbow
3 Sets x 10 Reps
Day 5
400 Meter Intervals
Est. 0 min
0 exercises
This day is empty
Day 6
Ruck CC (10mi < 2'40") 45lbs
Est. 0 min
0 exercises
This day is empty
