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8 week linear strength gain v.2
Bulking
Advanced
Machine strength
Plan Details
The 8 week linear strength gain v.2 routine by YanYuhtman is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This training targeting strength gain in a linear cycle 8 week maner. Remark: First set of each excersise is a warmup do it with 30% of target weight and 12-15 repeats Days 1 - 3 Start with 60% target weight and each week add 5% Every couple (2 closest exercises) done as superset with a resting period sufficient to settle your breath. The overall period between sets must be considered as a time after which the ability to complete same amount of repeats remains. Day 4 All exercises done as superset without rest. Resting period between sets as above. Each set of pullups change your grip (wide, close, inverse, hummer...) Weighted tricep dips: First - wide: chest emphasis, second - narrow: tricep emphasis. (Cardio at the end is optional Tredmill or Eliptical or Boxing etc' )
Routine detail
Day 1
Workout 1
Est. 64 min
12 exercises
Stretch
1 Set
Treadmill Running
1 Set
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Tricep Extension (Supine)
6 Sets x 5 Reps
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Barbell Preacher Curl
6 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 5 Reps
Cable Deltoid Raise
6 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Cable Wood Chop
5 Sets x 15 Reps
Massage roller
1 Set
Stretch
1 Set
Day 2
Workout 2
Est. 63 min
12 exercises
Stretch
1 Set
Treadmill Running
1 Set
Barbell Romanian Deadlift
6 Sets x 5 Reps
Dumbbell Reverse Fly
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 5 Reps
Cable Cross-Over
6 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 8 Reps
Back Hyperextension
5 Sets x 15 Reps
Bench Weighted Decline Crunch
5 Sets x 15 Reps
Massage roller
1 Set
Stretch
1 Set
Day 3
Workout 3
Est. 76 min
12 exercises
Stretch
1 Set
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Concentration Curl
6 Sets x 5 Reps
Smith Machine Split Squat
6 Sets x 25 Reps
Dumbbell Seated Shoulder Press
6 Sets x 5 Reps
T Bar Row
6 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Massage roller
1 Set
Stretch
1 Set
Day 4
Functional/Cardio
Est. 181 min
14 exercises
Treadmill Running
1 Set
Weighted Pull-Up
5 Sets x 15 Reps
Weighted Tricep Dip
5 Sets x 15 Reps
Parallel Bar Hip Raise
5 Sets x 15 Reps
Seated Leg Tuck
5 Sets x 15 Reps
Weighted Tricep Dip
5 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 15 Reps
Push-Up
5 Sets x 15 Reps
Decline Bench Weighted Twist
5 Sets x 12 Reps
Plank
5 Sets
Treadmill Running
1 Set
Elliptical Training
1 Set
Boxing
1 Set
Stretch
1 Set
