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Concurrent Periodization
Bulking
Intermediate
Machine strength
Plan Details
The Concurrent Periodization routine by AshishMarediya20 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Full Body Strength
Est. 48 min
8 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Cable Curls
3 Sets x 10 Reps
Day 2
Cali, Abs, Calves
Est. 0 min
0 exercises
This day is empty
Day 3
Full Body Power
Est. 62 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Power Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 4
Cali, Abs, Calves
Est. 0 min
0 exercises
This day is empty
Day 5
Full Body Hypertrophy
Est. 66 min
9 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Weighted Pull Ups (Neutral Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
