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Force Periodization
Bulking
Intermediate
Barbell
Plan Details
The Force Periodization routine by pablorj79 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Increase your strength in basic lifting with this program. First week: 5x5 Second week: 5x3 Third week: 3x15 (deload) Fourth week: Add 2 to 10kg and start with 5x5
Routine detail
Mon
1
Est. 59 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Wed
2
Est. 65 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
10 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Fri
3
Est. 58 min
6 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
