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Undulating Periodization 3 - Vault
Bulking
Intermediate
Dumbbell
Plan Details
The Undulating Periodization 3 - Vault routine by roddc is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Heavy-Chest/Shld/Triceps
Est. 47 min
9 exercises
H-Bench Press
3 Sets x 8 Reps
H-Incline Bench Press
3 Sets x 8 Reps
H-Fly (Torq)
3 Sets x 8 Reps
L-Cable Crossover LP (Precor)
2 Sets x 15 Reps
H-Shld Press (Torq)
3 Sets x 8 Reps
L-DB Seated Shoulder Press
3 Sets x 10 Reps
H-LP Side Lat (Precor)
3 Sets x 8 Reps
M-Cable Upright Row (Precor)
3 Sets x 10 Reps
M-Triceps Pushdown - Rope
3 Sets x 10 Reps
Day 2
Light-Back/Biceps
Est. 44 min
9 exercises
L-T Bar Row
2 Sets x 10 Reps
M-Seated Row (Precor)
3 Sets x 10 Reps
L-Back Ext (Torq)
2 Sets x 20 Reps
L-Pulldown (Precor)
3 Sets x 12 Reps
L-Underhand Pulldown
2 Sets x 12 Reps
L-Seated Row - 1 Arm (Torq)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
L-Cable Shrugs
3 Sets x 10 Reps
L-LP Bicep Curl (Precor)
3 Sets x 15 Reps
Day 3
Heavy-Legs/Abs
Est. 35 min
6 exercises
H-Barbell Squats
3 Sets x 5 Reps
M-Barbell Squats
3 Sets x 8 Reps
H-Leg Ext-1 Leg (Torq)
3 Sets x 8 Reps
H-Stand Calf Raises (Torq)
3 Sets x 10 Reps
H-Abs (Torq)
3 Sets x 15 Reps
H-Abs-Alt Rot (Torq)
2 Sets x 30 Reps
Day 4
Light-Chest/Shld/Triceps
Est. 52 min
11 exercises
M-DB Bench Press
3 Sets x 8 Reps
M-DB Pullover
2 Sets x 10 Reps
L-Fly (Torq)
2 Sets x 15 Reps
L-Cable Crossover UP (Precor)
2 Sets x 15 Reps
L-DB Seated Shoulder Press
3 Sets x 10 Reps
M-Shoulder Press (Torq)
3 Sets x 10 Reps
M-Rev Delt (Torq)
2 Sets x 10 Reps
L-DB Alt Front Raise
2 Sets x 12 Reps
L-DB Side Lats
2 Sets x 12 Reps
L-Dips
3 Sets x 15 Reps
L-Triceps Pushdown - Rope
2 Sets x 12 Reps
Day 5
Heavy-Back/Biceps
Est. 37 min
7 exercises
H-T Bar Rows-1 Arm
2 Sets x 8 Reps
H-Pulldown (Precor)
3 Sets x 8 Reps
H-Str Arm Rope Pulldown
3 Sets x 8 Reps
H-Seated Row (Precor)
3 Sets x 8 Reps
H-EZ Bar Curls
3 Sets x 10 Reps
L-Cable Shrugs
3 Sets x 8 Reps
M-Machine Curl (Torq)
3 Sets x 10 Reps
Day 6
Light-Legs/Abs
Est. 42 min
8 exercises
L-Barbell Squats
3 Sets x 12 Reps
M-Leg Ext-1 Leg (Torq)
2 Sets x 8 Reps
M-Leg Curl (Torq)
2 Sets x 8 Reps
L-Leg Press (Torq)
2 Sets x 12 Reps
M-Stand Calf Raises (Torq)
3 Sets x 12 Reps
L-Seated Calf Raise (Torq)
2 Sets x 15 Reps
M-Abs (Torq)
3 Sets x 25 Reps
L-Alt Abs (Torq)
1 Set x 50 Reps
