bp104k

Aug 27th 2020

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The Grind (3-On/ 1-Off, A+B) ?????

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).

After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.

PUSH ?? [Chest/Shoulders/Tri] 8 exercises, 56 mins

Barbell Bench Press	5x3 reps	rest: 100s
Barbell Bench Press	1x1 reps	rest: 1s
Barbell Shoulder Press	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Cable Cross-Over	5x10 reps	rest: 30s
EZ Bar Tricep Extension	5x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 15s
Cable Rope Face Pull	3x8 reps	rest: 60s

PULL ?? [Back/Trap/Biceps] 8 exercises, 55 mins

Barbell Deadlift	5x3 reps	rest: 100s
Barbell Deadlift	1x1 reps	rest: 1s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 30s
Barbell Curl	5x10 reps	rest: 30s
Cable Reverse Fly	5x10 reps	rest: 15s
Air Bike	3x8 reps	rest: 60s

LEGS ?? [Quads, Hams, Calves] 8 exercises, 56 mins

Barbell Squat	5x3 reps	rest: 100s
Barbell Squat	1x1 reps	rest: 1s
Barbell Good Morning	3x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Back Hyperextension	5x10 reps	rest: 30s
Machine Single-Leg Curl	5x10 reps	rest: 30s
Machine Calf Raise	5x10 reps	rest: 15s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

PUSH ?? [Chest/Shoulders/Tri] 8 exercises, 56 mins

Barbell Military Press	5x3 reps	rest: 100s
Barbell Military Press	1x1 reps	rest: 1s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Machine Fly	5x10 reps	rest: 30s
Cable Shoulder Extension	5x10 reps	rest: 30s
Cable Lateral Raise	5x10 reps	rest: 15s
Cable Rope Face Pull	3x8 reps	rest: 60s

PULL ?? [Back/Trap/Biceps] 8 exercises, 56 mins

Barbell Snatch Deadlift	5x3 reps	rest: 100s
Barbell Snatch Deadlift	1x1 reps	rest: 1s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 30s
Dumbbell Spider Curl	5x10 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 15s
Air Bike	3x8 reps	rest: 60s

LEGS ?? [Quads, Hams, Calves] 8 exercises, 56 mins

Barbell Front Squat	5x3 reps	rest: 100s
Barbell Front Squat	1x1 reps	rest: 1s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Dumbbell Lunge	5x10 reps	rest: 30s
Machine Leg Extension	5x10 reps	rest: 30s
Hanging Leg Raise	5x10 reps	rest: 15s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s