Weekly Periodization (8-12 reps)
Bulking
Intermediate
Barbell
Plan Details
The Weekly Periodization (8-12 reps) routine is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
CHEST (8-12)
Est. 29 min
2 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Wed
BACK (8-12)
Est. 30 min
3 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Thu
SHOULDERS + ABS (8-12)
Est. 27 min
3 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Machine Deltoid Raise
2 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 12 Reps
Sat
LEGS (8-12)
Est. 28 min
3 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Sun
ARMS + ABS (8-12)
Est. 32 min
2 exercises
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 12 Reps
