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Modified Periodisation
General
Advanced
Machine strength
Plan Details
The Modified Periodisation routine by William_Taylor11 is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
A periodised routine to mix things up. Days cycle between 3-6, 8-12 and 15+ rep ranges. A good change if you have been running with a standard program for some time.
Routine detail
Day 1
3-6 Chest/Tris/Abs
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Crunch
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
Weight Plate Rotation
4 Sets x 6 Reps
Day 2
15+ Back/Bis/Forearms
Est. 95 min
9 exercises
Dumbbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Day 3
8-12 Shoulders/Calves/Abs
Est. 75 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell External Rotation
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Stability Ball Plank
4 Sets
Day 4
3-6 Legs
Est. 46 min
6 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press (Wide Stance)
4 Sets x 6 Reps
Dumbbell Walking Lunge
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Day 6
15+ Chest/Tris/Abs
Est. 105 min
10 exercises
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Stability Ball Pull-In
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Day 7
8-12 Back/Bis/Forearms
Est. 79 min
9 exercises
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Day 8
3-6 Shoulders/Calves/Abs
Est. 58 min
8 exercises
Barbell Push Press
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 6 Reps
Barbell Front Raise
4 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 6 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Hanging Knee Raise (Rotational)
4 Sets x 6 Reps
Scissor Kick
4 Sets x 6 Reps
Day 9
15+ Legs
Est. 67 min
6 exercises
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Day 11
8-12 Chest/Tris/Abs
Est. 87 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Bench Leg Pull-In
4 Sets x 10 Reps
Hanging Knee Raise Rotation
4 Sets x 10 Reps
Day 12
3-6 Back/Bis/Forearms
Est. 74 min
10 exercises
Machine Lat Pulldown
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 6 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 6 Reps
Dumbbell Seated Wrist Curl
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Day 13
15+ Shoulders/Calves/Abs
Est. 93 min
9 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable External Rotation
4 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Ab Rollout
4 Sets x 15 Reps
Kettlebell Double Windmill
4 Sets x 15 Reps
Toe Touches
4 Sets x 15 Reps
Day 14
8-12 Legs
Est. 54 min
6 exercises
Dumbbell Plie Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
