Strength Period
Bulking
Intermediate
Barbell
Plan Details
The Strength Period routine by ButtRanmer is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My current routine. Trying to gain more strength and build as much lean body mass as possible
Routine detail
Mon
Chest - Volume
Est. 49 min
6 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
7 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Tue
Back - Volume
Est. 50 min
6 exercises
Barbell Deadlift
7 Sets x 8 Reps
Pull-Up
5 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Row Machine
1 Set
Wed
Legs - Volume
Est. 46 min
6 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Rocket Jump
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Thu
Shoulders & Traps - Volume
Est. 57 min
7 exercises
Cable Upright Row
3 Sets x 8 Reps
Barbell Military Press
7 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
Bench Press - Heavy/Arms - Volume
Est. 51 min
7 exercises
Barbell Bench Press
7 Sets x 4 Reps
Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Tricep Extension
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Sat
Deadlift - Heavy
Est. 15 min
1 exercise
Barbell Deadlift
7 Sets x 4 Reps
Sun
Squat - Heavy
Est. 15 min
1 exercise
Barbell Squat
7 Sets x 4 Reps
Any
Abs
Est. 22 min
6 exercises
Dumbbell Side Bend
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Vorwald
3 Sets
Side Bridge
2 Sets
Plank
1 Set
