PowerLifting Plateau Buster
Bulking
Intermediate
Barbell
Plan Details
The PowerLifting Plateau Buster routine by Rustyoneil is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
First lift of the day starts 8 reps at 65% of max rep, 5 reps at 75%, 3 reps at 80% and 3 (1 rep) sets of 90% of max rep. then 5 more reps of 75%. Example of 305 Max rep 8x200, 5x230, 3x240, 1x 280, 1x280, 1x280, 5x230 Once you finish a whole cycle of this without failure add 10 lbs to max rep amount to get new weight targets.
Routine detail
Mon
Chest
Est. 107 min
5 exercises
Barbell Bench Press
7 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Running
1 Set
Wed
Back
Est. 60 min
6 exercises
Barbell Deadlift
7 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Fri
legs
Est. 43 min
4 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
