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15 Week Periodization
General
Intermediate
Barbell
Plan Details
The 15 Week Periodization routine by bigabnelson is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Refer to Periodization model in numbers. Only use this rep scheme for the five main lifts. BBBench, BB Squat, BB Deadlift, BB Row, Overhead Press
Routine detail
Mon
Upper A
Est. 72 min
7 exercises
Upper Stretch
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Lower A
Est. 48 min
7 exercises
Lower Stretch
1 Set
Barbell Squat
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
15% Incline Run
1 Set
Ankle Mobility Work
1 Set
Thu
Upper B
Est. 70 min
7 exercises
Upper Stretch
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Foam Rolling Upper
1 Set
Fri
Lower B
Est. 62 min
7 exercises
Lower Stretch
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
7 Minute (Back Stretch)
1 Set
Sun
Cardio/Mobility
Est. 23 min
4 exercises
Treadmill Running
1 Set
Foam Rolling Lower
1 Set
Ankle Mobility Work
1 Set
7 Minutes (Core)
1 Set
