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00 Squat/Deadlift Version 2.0

Cjconway 11

Aug 16th 2019

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00 Squat/Deadlift Version 2.0

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Cycle leg days every 6 weeks. Incorporate pausing weeks 4-6 on days 1 and 5. Warmup at 90 and 180 on back days.

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01 Legs/Calves 7 exercises, 26 mins

	Barbell Deep Squat	10x10,10,8,8,5,5,5,3,3,3 reps	rest: 0s
	Barbell Romanian Deadlift	3x8 reps	rest: 0s
	Barbell Hip Thrust	1x15 reps	rest: 0s
	Machine Leg Curl (Prone)	3x20 reps	rest: 0s
	Machine Seated Calf Raise	2x20 reps	rest: 0s
	Dumbbell Lunge	1x20 reps	rest: 0s
	Box Jump Multiple Response	1x16 reps	rest: 0s

02 Back 7 exercises, 26 mins

	Barbell Deadlift	7x10,10,4,4,4,3,3 reps	rest: 0s
	Barbell Rack Pull	4x4,4,3,3 reps	rest: 0s
	Barbell Good Morning	2x15 reps	rest: 0s
	Gironda Sternum Pull-Up	1x20 reps	rest: 0s
		3x8 reps	rest: 60s
	Barbell Bent-Over Row	4x6 reps	rest: 0s
		3x8 reps	rest: 60s

03 Legs/Chest 8 exercises, 35 mins

	Barbell Front Squat	5x10 reps	rest: 0s
	Machine Leg Press	5x40,30,20,15,10 reps	rest: 0s
	Calf Press On Leg Press	5x40,30,20,15,10 reps	rest: 0s
	Push-Up	1x99.60 reps	rest: 0s
	Barbell Bench Press	5x5 reps	rest: 0s
	Barbell Decline Bench Press	3x10 reps	rest: 0s
	Dumbbell One-Arm Bench Press	3x10 reps	rest: 0s
	Cable Incline Fly	3x10 reps	rest: 0s

04 Back/Shoulders 11 exercises, 38 mins

	Barbell Deadlift	5x4,4,3,3,3 reps	rest: 0s
	Back Hyperextension	2x10 reps	rest: 0s
	Cable Pullover (Supine)	1x20 reps	rest: 0s
	Barbell Military Press	4x5 reps	rest: 0s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 0s
		2x10 reps	rest: 0s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 0s
	Cable Reverse Fly	2x10 reps	rest: 0s
	Cable External Rotation	2x10 reps	rest: 0s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
		1x99 reps	rest: 0s

05 Legs/Arms 8 exercises, 34 mins

	Barbell Deep Squat	10x10,10,8,8,5,5,5,3,3,3 reps	rest: 0s
	Barbell Step-Up	2x10 reps	rest: 0s
	Cable Pull Through	2x10 reps	rest: 0s
	Barbell Bench Press (Close Grip)	2x10 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
	Barbell Spider Curl	3x10 reps	rest: 0s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
	Dip	1x99 reps	rest: 0s

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